Improve Chronic Obstructive Pulmonary Disease (COPD) with Tai Chi

Improve Chronic Obstructive Pulmonary Disease (COPD) with Tai Chi

 

By John M. de Castro, Ph.D.

 

tai chi can help people with COPD boost their ability to walk and do other types of exercise, as well as improve their quality of life.” – Harvard Health

 

Chronic Obstructive Pulmonary Diseases (COPD) are progressive lung diseases that obstruct airflow. The two main types of COPD are chronic bronchitis and emphysema. COPD is very serious being the third leading cause of death in the United States, over 140,000 deaths per year and the number of people dying from COPD is growing. More than 11 million people have been diagnosed with COPD, but an estimated 24 million may have the disease without even knowing it. COPD causes serious long-term disability and early death.

 

There is no cure for COPD. Treatments include lifestyle changes, medicine, bronchodilators, steroids, pulmonary rehabilitation, oxygen therapy, and surgery. They all attempt to relieve symptoms, slow the progress of the disease, improve exercise tolerance, prevent and treat complications, and improve overall health. Gentle mind-body exercise such as Tai Chi and Qigong practices have been found to improve COPD symptoms. The evidence is accumulating. So, it makes sense to examine what has been learned.

 

In today’s Research News article “Tai Chi for chronic obstructive pulmonary disease (COPD).” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504989/ ) Ngai and colleagues review, summarize and perform  a meta-analysis of the published research studies of the effectiveness of Tai Chi practice for the treatment of Chronic Obstructive Pulmonary Diseases (COPD).They identified 12 published studies that included a total of 984 participants.

 

They report that the published research did not find any adverse events from Tai Chi practice. They found that in comparison to no-treatment or to usual care Tai Chi practice significantly improved pulmonary function and produced better walking performance. Some inconclusive evidence was available that Tai Chi lessened shortness of breath and improved quality of life. But when compared to other interventions there was no significant differences.

 

These results are interesting and suggest that Tai Chi practice is effective in improving the symptoms of Chronic Obstructive Pulmonary Diseases (COPD). But it is not superior to other treatments. Tai Chi practice, however, is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects, it is appropriate the elderly. It can also be practiced without professional supervision and in groups making it inexpensive to deliver and fun to engage in. These advantages make Tai Chi practice an excellent choice in the treatment of COPD.

 

So, improve chronic obstructive pulmonary disease (COPD) with tai chi.

 

after 12 weeks, researchers saw surprising differences . . .  favoring tai chi, in breathlessness (dyspnea) scores, and in exercise capacity . . . We conclude that tai chi is equivalent to PR [pulmonary rehabilitation] and may confer more sustained benefit,” – Patricia Silva

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Study Summary

 

Ngai, S. P., Jones, A. Y., & Tam, W. W. (2016). Tai Chi for chronic obstructive pulmonary disease (COPD). The Cochrane database of systematic reviews, 2016(6), CD009953. https://doi.org/10.1002/14651858.CD009953.pub2

Abstract

Background

Tai Chi, a systematic callisthenic exercise first developed in ancient China, involves a series of slow and rhythmic circular motions. It emphasises use of ‘mind’ or concentration to control breathing and circular body motions to facilitate flow of internal energy (i.e. ‘qi’) within the body. Normal flow of ‘qi’ is believed to be essential to sustain body homeostasis, ultimately leading to longevity. The effect of Tai Chi on balance and muscle strength in the elderly population has been reported; however, the effect of Tai Chi on dyspnoea, exercise capacity, pulmonary function and psychosocial status among people with chronic obstructive pulmonary disease (COPD) remains unclear.

Selection criteria

We included randomised controlled trials (RCTs) comparing Tai Chi (Tai Chi alone or Tai Chi in addition to another intervention) versus control (usual care or another intervention identical to that used in the Tai Chi group) in people with COPD. Two independent review authors screened and selected studies.

Data collection and analysis

Two independent review authors extracted data from included studies and assessed risk of bias on the basis of suggested criteria listed in the Cochrane Handbook for Systematic Reviews of Interventions. We extracted post‐programme data and entered them into RevMan software (version 5.3) for data synthesis and analysis.

Main results

We included a total of 984 participants from 12 studies (23 references) in this analysis. We included only those involved in Tai Chi and the control group (i.e. 811 participants) in the final analysis. Study sample size ranged from 10 to 206, and mean age ranged from 61 to 74 years. Programmes lasted for six weeks to one year. All included studies were RCTs; three studies used allocation concealment, six reported blinded outcome assessors and three studies adopted an intention‐to‐treat approach to statistical analysis. No adverse events were reported. Quality of evidence of the outcomes ranged from very low to moderate.

Analysis was split into three comparisons: (1) Tai Chi versus usual care; (2) Tai Chi and breathing exercise versus breathing exercise alone; and (3) Tai Chi and exercise versus exercise alone.

Comparison of Tai Chi versus usual care revealed that Tai Chi demonstrated a longer six‐minute walk distance (mean difference (MD) 29.64 metres, 95% confidence interval (CI) 10.52 to 48.77 metres; participants = 318; I2 = 59%) and better pulmonary function (i.e. forced expiratory volume in one second, MD 0.11 L, 95% CI 0.02 to 0.20 L; participants = 258; I2 = 0%) in post‐programme data. However, the effects of Tai Chi in reducing dyspnoea level and improving quality of life remain inconclusive. Data are currently insufficient for evaluating the impact of Tai Chi on maximal exercise capacity, balance and muscle strength in people with COPD. Comparison of Tai Chi and other interventions (i.e. breathing exercise or exercise) versus other interventions shows no superiority and no additional effects on symptom improvement nor on physical and psychosocial outcomes with Tai Chi.

Authors’ conclusions

No adverse events were reported, implying that Tai Chi is safe to practise in people with COPD. Evidence of very low to moderate quality suggests better functional capacity and pulmonary function in post‐programme data for Tai Chi versus usual care. When Tai Chi in addition to other interventions was compared with other interventions alone, Tai Chi did not show superiority and showed no additional effects on symptoms nor on physical and psychosocial function improvement in people with COPD. With the diverse style and number of forms being adopted in different studies, the most beneficial protocol of Tai Chi style and number of forms could not be commented upon. Hence, future studies are warranted to address these topics.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504989/

 

Have a Mindful Thanksgiving

Have a Mindful Thanksgiving

 

By John M. de Castro, Ph.D.

 

 “I am grateful for what I am and have. My thanksgiving is perpetual.– Henry David Thoreau

 

“The greatest gift one can give is thanksgiving. In giving gifts, we give what we can spare, but in giving thanks we give ourselves.”
Br. David Steindl-Rast

 

Thanksgiving is a time for gratefulness. Most people, most of the time, rue what they want and don’t have. So Thanksgiving is particularly important as a reminder of how lucky we are for all the blessings we have. It is a time to recognize that despite all our negative thoughts we have everything that we really need and probably much, much, more.

 

At this time of year the fall harvest is in and almost universally there is a celebration of the abundance provided. These crops will sustain us through the cold winter and till new crops can be planted, grow, mature, and are harvested. Hence, thanksgiving is very much a celebration of nature and all that it provides. In a modern world we lose track of all that is entailed in bringing us this food. When we are grateful for the food we need to recognize that we should be also be grateful for the seeds, the sun, the rain, the soil, the insects and birds that pollinate the crops, and even the worms and grubs that prepare the soil. Without any of these the food would not grow. In a sense, if we look carefully, we understand that our gratefulness is not just for the particular food item. It is in fact for the entire universe to which we and the food are intimately connected.

 

These interconnections extend into society and technology. The steel to build the plow, the engines that move the plow, the trains and trucks that transport the food, the farmers, drivers, and engineers, the fuel for the engine, the oil wells and refineries that produce the fuel, the engineers who designed and built the machinery and factories, the men and women who educated the scientists, engineers, and farmers. I’m sure by now that you’ve got the picture. A little reflection soon reveals the vast network of interconnections, even stretching back in time.

 

Thanksgiving is also a time to celebrate the people we are closest to, our friends and especially our family. They are our origin and our support through development. They are our connections to the past and future. They are the emotional fuel that sustains us. They give us hope and purpose. Yes, there is dysfunction. That goes with all forms of human interactions. But, should we lose any of them we will quickly realize how important they are to our flourishing and happiness.  Remember, that on the deathbed, one of the biggest regrets is not having spent more time with family and friends. Thanksgiving is a time to recognize these interconnections, to be grateful for these people and their importance to our existence.

 

Certainly one of the most taken for granted amazing blessings that we have is our own awareness. We’ve always been aware. We’ve never, not been aware. So, it is so easy for it to go unrecognized and unappreciated. But, reflect for a moment what a miracle it is. There is an essence to us that is forever present and unchanging. What we are aware of is constantly changing, but that which is aware is not. Without our awareness we are nothing but biological automatons, robots. With it we are suddenly human and spiritual. We would not be able to be grateful or enjoy Thanksgiving without it. So, do not forget on Thanksgiving to be grateful for this wonder that forms the essence of what we are.

 

There is a very subtle kind of gratefulness that we should also adopt. It’s what the great sage Thich Nhat Hahn calls our “non-toothache.” He points out that if we had a toothache we would be thinking how grateful we’d be if it ended. But once it does, we take it for granted. We need to be thankful not only for what we have but also for many things that we don’t. The health of our bodies is taken for granted, but we should be intensely grateful for our non-disease. We may not be happy in our job, but if we didn’t have one we’d think how grateful we’d be to find one. We may be unhappy for the police officer who gave us a speeding ticket. But, we don’t recognize that our safety on the roads depends upon enforcement of the laws. We should be thankful for our non-accident. We are so fortunate in so many ways that we take for granted like our “non-toothache”. But, at Thanksgiving it is good to reflect upon all of these unnoticed blessings.

 

Finally, it is illuminating to reflect on whether you’re a source of thanksgiving for others. Specifically, what have you done that would make someone grateful to you. In other words, what have you given. This is important as it is not always what we have or what we get that’s important but what we share, what we do for others, and what we give. This is often the source of genuine happiness. The things that we have are never satisfying in a lasting way, but the things that we give forever bring joy. So, ask yourself on Thanksgiving, have you truly and sincerely given to others without expecting something in return?

 

It is very useful to reflect upon all of these things at Thanksgiving. The modern world, with its emphasis on self-sufficiency and individuality, produces feelings of independence and isolation. But these thanksgiving reflections soon reveal that this is an illusion. We are inextricably connected to the entire fabric of the universe, the tapestry of our physical, social, and spiritual existence. There is so much to be grateful for that upon reflection we can see that our sufferings are silly and small by comparison. We should revel in the vast interconnected blessings that make up everything about our world and ourselves. We should celebrate the miracle of life and our awareness of it.

 

So, eat, drink, and be merry on Thanksgiving, enjoy the wonderful celebration, but also invest a few moments in reflecting upon all that we have to be thankful for.

 

He who thanks but with the lips
Thanks but in part;
The full, the true Thanksgiving
Comes from the heart.

~J.A. Shedd

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Mindfulness Improves the Attention. Memory, and Stress Resistance of Junior High School Students.

Mindfulness Improves the Attention. Memory, and Stress Resistance of Junior High School Students.

 

By John M. de Castro, Ph.D.

 

youth benefit from learning mindfulness in terms of improved cognitive outcomes, social-emotional skills, and well being. In turn, such benefits may lead to long-term improvements in life.’ – Mindful Schools

 

Childhood and adolescence are miraculous periods during which the youth is dynamically learning and absorbing information from every aspect of its environment. Mindfulness training in school has been shown to have very positive effects. These include improvements in the academic, cognitive, psychological, and social domains. Importantly, mindfulness training in school appears to improve attentional ability which is fundamental to success in all aspects of academic performance. It is unclear the degree to which the students’ levels of mindfulness (trait mindfulness) without training are related to students’ attention, memory, and stress.

 

In today’s Research News article “The Relationship Among Trait Mindfulness, Attention, and Working Memory in Junior School Students Under Different Stressful Situations.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7960675/ ) Li and colleagues performed 2 studies. For both they recruited youths aged 8 to 15 years and measured them for mindfulness, attention and working memory.

 

In the first study they found that the higher the level of mindfulness the higher the levels of attention and working memory. A mediation analysis revealed that mindfulness was associated with working memory directly and also indirectly by being associated with higher levels of attention which in turn were associated with higher levels of working memory. So, the mindfulness association with better working memory was direct and indirect via attention.

 

In a second study they separated the students into a high mindfulness group (top 27%) and a low mindfulness group (bottom 27%). They then measured attention and working memory under 3 conditions; stress-free, single stress, and multiple stresses. The stress-free condition was like that used in study 1. In the single stress condition, a time constraint was placed on the performance of the attention and memory tests. In the multiple stress condition, the time constraint was maintained and additionally the students were informed that the results would be used to determine the top students for individual separate instruction in school.

 

They found that the high mindfulness group had higher attention and working memory scores than the low mindfulness group regardless of condition. They also found that for the high mindfulness group, stress improved both attention and memory scores relative to the stress-free condition with the single stress condition producing the greatest increase. On the other hand, the low mindfulness group had non-significant decreases in performance when stressed.

 

In the present studies the association between mindfulness and attention and working memory are correlational and as such causation cannot be determined. Previous research, however, has clearly demonstrated that mindfulness causes increases in attention and memory. So, the relationship seen here is likely due to a causal connection. The present study, though, demonstrates that the effects of mindfulness on memory are both direct and indirect via effects on attention.

 

The present study also shows that stress improves the performance of high but not low mindfulness students. Stress is known to interfere with attention and memory performance. But mindfulness has been shown to reduce the physiological and psychological responses to stress. So, it appears that mindfulness reduces the students’ responses to stress and thereby further improves their attention and memory.

 

So, mindfulness improves the attention. memory, and stress resistance of junior high school students.

 

Students who did about an hour of “mindfulness training” for eight days subsequently did better on the GRE as well as tests of working memory and mind-wandering.” – James Hamblin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Li, Y., Yang, N., Zhang, Y., Xu, W., & Cai, L. (2021). The Relationship Among Trait Mindfulness, Attention, and Working Memory in Junior School Students Under Different Stressful Situations. Frontiers in psychology, 12, 558690. https://doi.org/10.3389/fpsyg.2021.558690

 

Abstract

Attention and working memory are important cognitive functions that affect junior school students’ learning ability and academic performance. This study aimed to explore the relationships among trait mindfulness, attention, and working memory and to explore differences in performance between a high trait mindfulness group and a low one in attention and working memory under different stressful situations. In study 1, 216 junior school students completed the Five Facet Mindfulness Questionnaire (FFMQ), and their attention and working memory were tested in a non-pressure situation. The results showed that attention had a partial mediating effect between mindfulness and working memory. In study 2, the high trait mindfulness group and the low one were tested for attention and working memory under situations with single and multiple pressures. One notable result was that the attention and working memory performances of the high mindfulness group were all significantly higher than those of the low mindfulness group in every stress situation (no stress, single stress, and multiple stresses). Other important results were that trait mindfulness moderates the relationship between stress and attention and between stress and working memory. These results suggest that trait mindfulness has a protective effect in the process by which various stresses affect attention and working memory. These findings indicate that trait mindfulness is an important psychological quality that affects the attention and working memory of junior school students, and it is also an important psychological resource for effectively coping with the impact of stress on attention and working memory. Therefore, it is possible that improving trait mindfulness may help to improve junior school students’ attention and working memory and enable them to cope better with stress, thereby helping to improve academic performance. This research is of great significance for understanding the association between key psychological qualities and cognitive functions in different stressful situations. These findings also provide insight for future studies in educational psychology.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7960675/

 

Happy New Year with Mindfulness

Happy New Year with Mindfulness

 

By John M. de Castro, Ph.D.

 

The object of a new year is not that we should have a new year. It is that we should have a new soul.”  ~G.K. Chesterton

 

At the stroke of midnight on December 31st all over the world revelers ring in the new calendar year with a hearty celebration. It’s a celebration of a relatively arbitrary day that has been designated as the first day of a new calendar year. The celebration of the solstice, 10 days before, at least has astrological meaning as the shortest day of the year. But January 1 has no such physical meaning. January 1 was designated as the start of the year by Julius Caesar in 45 BC. That date was chosen to honor the Roman God Janus, the god of beginnings, whose two faces allowed him to look back into the past and forward into the future. That symbolism has stuck as the new year’s celebration involves a reflection about the year past and hope for the year to come.

 

Don’t Look Back

 

To some extent this looking back into the past and forward into the future is the antithesis of mindfulness which emphasizes the present moment. Our recollection of the past is, in fact, an illusion. When we look at the past, we view it with the distorted lens of memory and the delusions that we have about the self. The memories of what happened during the last year bare only a fleeting resemblance to what actually happened. Recollections tend to be dominated by hazy and distorted memories of emotionally charged events and neglects everyday times of calm and contentment. When we look back, we primarily remember the highs and the lows and believe that if we could simply keep repeating the highs and eliminate the lows then we’d be truly happy. This is the trap sometimes known as the hedonic treadmill. We keep seeking the highs and are unhappy when we can’t reproduce them or if we are successful are unhappy to find that we can’t maintain them. Unfortunately, our New Year’s celebration and our resolutions reinforce and amplify these ideas propelling us to even greater unhappiness in the new year.

 

Our view of the past is additionally distorted by the beliefs that we have about ourselves. These self-concepts are mainly incorrect and terribly distorted. Western culture, by its adoration of extraordinary and unrealistic models of perfection, produces and reinforces rampant self-dislike. We can never really attain the societal norm of perfection and this makes us feel horribly deficient. As a result, most westerners don’t like what they are and want to be different. As a consequence, people look back on the events of the year and interpret them through the lens of self-dislike.

 

We remember primarily those events that conform to our beliefs about what we should be, but cannot achieve. This creates a vicious cycle where the low self-esteem and self-worth causes us to remember events that exemplify this self-concept, creating even greater self-dislike. Those rare events that reveal us to be adequate are quickly forgotten. The events of the past year, then, are perceived as evidence to support our harsh view of ourselves. Rather than accurately remembering what actually happened during the year, our recollections are dominated by this distorted reality. So, don’t look back at the past year, rather look carefully and mindfully at yourself. You need to develop self-acceptance, before you can ever hope to have an honest idea of what the past contained.

 

Don’t Look to the Future

 

These distortions also color our thoughts about the upcoming year. We resolve to change ourselves to better conform to our unrealistic beliefs about what we should be. The New year’s resolutions that are such a common part of our new year’s celebration are a direct outgrowth of our self-dislike. The problem with these new year’s resolutions is that they are a declaration that we’re not happy with ourselves or the way things are. We want to be different. That’s not bad unto itself. Striving to better oneself is a good thing. The problem is that what we desire for ourselves is usually totally unrealistic as it’s based on a distorted reality. But, we strongly believe that this is what we need to be happy. It’s all a delusion that’s doomed to failure. In fact, research has suggested that only 8% of these resolutions are ever achieved.

 

Better New Year’s Resolutions

 

We need to craft a new set of resolutions, based upon self-acceptance, and a realistic view about what needs to be and can be achieved. The resolutions should be to better see things, including ourselves as they really are. To look at the world and ourselves mindfully without judgment, just as we are. These are the kinds of resolutions that can really work towards, not making us happy, but letting us be happy in the coming year; to simply experience the happiness that has been within us all along.

 

There are some rules of thumb about these resolutions. Don’t be too grandiose. Don’t set goals of perfection. Small steps with a recognition that you won’t always be successful are recommended. Make a resolution to practice mindfulness. Pick a practice that you not only can do, but that you can comfortably sustain. The only one perfect right practice is the one that you’ll do and keep doing. It may be meditation, yoga, body scan, tai chi or qigong, contemplative prayer, or another of the many available practices or some combination of practices. The only thing that matters is that you’re drawn to it, comfortable doing it, and you’ll stick with it. Once you start, don’t try too hard. Remember the Buddha recommended the middle way, with right effort, not too much and not too little. Practice nonjudgmentally. Don’t judge whether you’re doing it right or wrong, whether the particular practice was good or bad, or whether you’re making progress or not. Just practice. Just relax and let the practice do you. You don’t need to do it.

 

Focus on Now

 

All of these various practices promote nonjudgmental attention to what is occurring in the present moment, the now. Slowly you come to realize that the now is the only time available where you can be satisfied and happy. The past are only nows that are gone and the future are only nows that have yet to happen. So, focus on the present moment. It’s where life happens. If you can learn to be happy right now, then you’ll be able to happy in the future when it becomes now. As you look calmly, nonjudgmentally, and deeply at what is happening right now you begin to see the beauty and wonder that is there all of the time. You just need to stop ruminating about the past and worrying about the future. Learn to enjoy the moment.

 

Focusing on the present moment the impermanence of all things becomes evident. In the present we can observe things rising up and then falling away. Change is constant. If things are bad at the moment, you can be sure that it’ll change. So, be patient. On the other hand, if things are good, know also that this will change too. Don’t try to hang onto what is present. Learn to enjoy the moment as it is. These observations reveal that every moment is new. It has never happened before and it will never happen again. Every moment is a new opportunity. Don’t worry about it passing. The next moment will again provide a new opportunity. Make the most of it. If you can learn to do this, you’ll enjoy life to its fullest, as the dynamically changing perpetual now.

 

Renewal

 

In the new year, we need to not think about a “happy new year.” Rather think about a “happy new day.” In fact, it’s best to think about each “happy new moment.” Focus on the present moment and wish yourself and everyone else a “happy new moment.” Every moment is a unique opportunity to experience life as it is, appreciate its wonder, and enjoy it while it’s here, in the present moment. Each moment is an opportunity for renewal. If we’re not happy in the moment, we can be in the next. We have a new opportunity every new moment. If we pay attention to them, we can use the opportunity to create happiness.

 

So, have a “happy new moment” with mindfulness.

 

“Empty your glass and feel your way through this New Year. If it feeds your soul, do it. If it makes you want to get out of bed in the morning with a smile, carry on. Be present and let your energy synchronise with the earth and give you the clarity to move forward and be comfortable and contented with who you are. Let your intuition guide you through a wonderful year and attract an abundance of positive opportunity.” – Alfred James

 

“Many of us are thinking about new year’s resolutions and taking stock at this time, but how many of those typical resolutions are just ‘self’ improvement projects (which means we’re trying to get more, be more or have more) rather than ways to actually embrace the life we already have right here and now?” – Mrs. Mindfulness

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are a also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Resurrection

The Institute for Creation Research

Resurrection

 

By John M. de Castro

 

“To rise from history to mystery is to experience the resurrection of the body here now, as an eternal reality; to experience the parousia, the presence in the present, which is the spirit; to experience the reincarnation of the incarnation, the second coming; which is his coming in us.”
— Norman O. Brown

 

The Christian holy day of Easter is a celebration of the biblical story of the resurrection of the Christ from death. This death was a release from massive suffering inflicted upon him in life and his resurrection was a rebirth of the Christ as pure, everlasting, spirit. Similarly, Siddhartha Gautama, the Buddha, reports experiencing a resurrection while meditating under the Bodhi tree around 2500 years ago, well before the time of the reported resurrection of the Christ. This also released him from suffering and he was reborn as pure everlasting awareness, spirit. Whether these stories are to be believed literally or as metaphors for spiritual awakening may be very important for the deep religious faith of some. But, regardless of their religious contexts the stories can be regarded as a profound teaching regarding existence and our true nature.

 

The power of these stories are magnified by the fact that death is greatly feared. In fact, humans rank death as their second greatest fear. That fear is based in part of a fear of the process of dying, with possible great pain and suffering over extended periods. Most of us have witnessed such a death and those who haven’t have heard horrible stories. So, this fear is based upon data and can be seen as reasonable, if maybe overdone. But, the fear of death is also based upon an existential fear; the fear of extinction or a fear of the unknown. The only data that we have available regarding what transpires after death are from stories of resurrection. For those who have faith and believe the stories, they produce great comfort in promising a pleasing existence after death. For those who don’t believe them, existential fear is very real. As a result, we are fascinated and intrigued by the idea of resurrection.

 

Indeed, we love the idea of resurrection so much that we have a mock practice once a year. We treat each New Year’s Day as a resurrection, a time of renewal and resolutions to better oneself. Christians revel in the idea of being born again, not a physical but a spiritual rebirth, a spiritual resurrection. Both of these, though, are artificial resurrections that don’t involve actual death and are completely under the minds control. But, they do emphasize the importance to people of the idea of being reborn, to fundamentally change, to change what is, into something better.

 

Near death experiences (NDEs) are looked on by many as indicators of what lies beyond death, as the individual gets very close to absolute death. The nervous system flat-lines, but is revived, resurrected and the nervous system returns to relatively normal activity. The individual can then retrospectively report on their experiences. Stories of NDEs are often celebrated in books such as “Proof of Heaven” and “To Heaven and Back” and can become very popular movies such as “Heaven is for Real.” These “resurrections” fascinate people, evidencing our powerful need to relieve our deep fear of death. People who have experienced NDEs report a variety of experiences including sensations of floating up and viewing the scene around them; experiencing a beautiful, otherworldly place; meeting other beings sometimes identified as angels, God, and lost relatives or friends; recall of events in their lives; feelings of oneness and connection, and an overwhelming, transcendent love.

 

People who have had Near Death Experiences (NDEs) feel that they were very real and a spiritual revelation. They are often profoundly changed by them. But, in science, in order for an observation to be judged reliable and valid it must be able to be observed by more than one person at the same time and reliably and repeatedly reproduced. NDEs are subjective experiences and as such cannot be validated in this way. Science also requires tests of interpretations and again NDEs have not be amenable to scientific testing. One experiment with lab rats demonstrated that as the brain is dying there is an amazing spike of high levels of activity. Some scientists believe that NDEs are what is experienced as the brain spasms just prior to shutting down. There is currently no evidence to confirm or deny the spiritual nature of NDEs. But, if they are to be believed, they point to a wondrous, blissful, life after death

 

We tend to forget that every evening our consciousness ceases, dies, and every morning it is reinstated, resurrected. The new day is a brand new existence with opportunities to experience, grow, and develop. As the sage Thich Nhat Hanh states in his morning Gatha “Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with eyes of compassion.” This rebirth every morning is a wondrous opportunity to begin anew, to reinvent ourselves, and work toward ending suffering in ourselves and others. If it doesn’t work today, keep in mind that tomorrow morning another resurrection will occur. What a precious gift!

 

Resurrection is seen as involving a reemergence from a physical death. But our bodies, including our brains, are dying and renewing constantly. Over varying amounts of time every cell in the body dies and is replaced with a new cell. We have completely different bodies than we had a few years ago. In a sense we’re undergoing a constant continuous process of resurrection.

But, it’s not just our bodies that undergo resurrection, so do our experiences. In fact, our experiences are reborn (resurrected) in every moment. Each moment only exists for a flash and then ceases, dies, never to be repeated, and a new conscious experience replaces it, is resurrected. This underscores the importance of present moment awareness. It emphasizes how critical it is to fully experience and enjoy the precious onetime moments of our existence. To be unaware is like having a Christ or Buddha like resurrection and not noticing! So, death and resurrection are going on constantly. They occur routinely due to the impermanence of all experiences. A resurrection occurs in every moment with both the body and experience.

 

The Buddha described his resurrection as an awakening. As he described it, we all live in a state of complete delusion. We believe that there is an external physical world containing life and death that we only experience and witnesses. He taught that if we can break through this veil of delusion we can emerge with an understanding of our true nature and the nature of the universe where there is no birth, life, and death. Instead, we emerge as pure awareness. What we experience as life is simply a construct of that awareness and nothing more. In other words, our concept of reality dies and is resurrected in a new form that reveals a completely different reality. Actual experiences are not different, only how we view and interpret them. This is the state that he called awakened or enlightened. It transcends life and death, so there is no need for a resurrection as there is never a true birth nor a true death, only those that are experienced in an everlasting awareness. It’s a shift in what is being experienced but not a loss of anything.

 

The Buddha taught that no one should take this on faith. No one should believe him. Rather, try out his path and see for yourself what happens. In a sense, this is scientific, as it’s truth or falseness can only be judged by one’s own experience. There are clues that occur along the way as meditation is practiced. Changes start occurring almost immediately as meditator begins to see and understand, better and better, the nature of experiences, and the reactions, thoughts, and emotions that are evoked by them. These improvements occur gradually as meditation is practiced over time. But, the individual becomes more integrated, better able to cope with emotions and stress, and far happier. These benefits are sufficient reward even if the ultimate change of enlightenment should never occur.

 

So, we are confronted with a number of different accounts of resurrection. The notion of a resurrection after death cannot ever be confirmed except after death. NDE resurrections can only be personally confirmed if you’re unlucky enough (or lucky enough) to come very, very, close to actual physical death. But, the resurrection of the moment you can confirm in every moment. The resurrection each morning you can confirm daily. The enlightenment resurrection is much more difficult to confirm. But, if the effort is made, the Buddha assures us that it can be confirmed and verified by everyone who engages in the practice, follows the path, and experiences awakening. He urges everyone to find out for themselves.

 

All of these ideas and notions of resurrection can help the individual to become more and more relaxed and perhaps a bit excited at the idea of their own personal resurrection. Something will happen eventually, regardless of our desires otherwise, so, we might as well greet it and welcome it as an opportunity for an answer to an eternal question.

 

“The symbolic language of the crucifixion is the death of the old paradigm; resurrection is a leap into a whole new way of thinking.” –  Deepak Chopra

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available at the Contemplative Studies Blog http://contemplative-studies.org/wp/

They are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Mindful Independence Day

Mindful Independence Day

 

By John M. de Castro, Ph.D.

 

“If today is a celebration of freedom, I think we as a nation, as a people, have squandered an opportunity. We have sought outer freedoms and ignored inner freedoms. We have pursued these freedoms with scandal, exploitation, and domination. Today, instead, I urge you to consider inner freedom.” – Arnie Kozak

 

Virtually every country in the world sets aside one day each year to celebrate its independence. In the U.S. that day is July 4th. On this day the country’s citizens celebrate their freedom and independence and the fight that achieved it. It’s a pleasant holiday filled with patriotism, flags, parades, picnics, and fireworks displays. Although the founding of the great American democracy is something to celebrate, a mindful look at it produces a recognition that there are significant limitations on independence and freedom. We are nowhere near as free and independent as we think we are.

 

Independence from what? It’s certainly not from the imposition of government on the individual. July 4th only celebrates the changeover from government by the British monarchy to government by a more local political system. It’s certainly not independence from the imposition of laws and restrictions on the individual’s freedom. Perhaps there was a change of a few laws and regulations, but actually only a small number. It’s certainly not even the production of self-determination. In fact, the U.S. democracy was crafted and established by a few elite individuals and not by each individual in the country. In addition, democracy is rule by the majority, with the will of a significant number of people ignored. What we appear to be celebrating is the replacement of one system of control with another, perhaps better, system of control, but nevertheless a system of control; hardly independence.

 

Mindful reflection quickly produces an understanding that we’re never really independent. It’s certainly not even complete independence from another country. To this day the U.S. and the U.K. are very much dependent upon one another for trade of goods, ideas, culture, and mutual security. They’re locked together by treaties, cultural similarities, and close economic ties. The current political system that we’re celebrating is itself a recognition of how dependent upon one another we are. The system functions to set down the rules by which our relationships with one another are conducted. It’s there to insure orderly cooperation supposedly for the benefit of all participants.

 

Mindful reflection reveals that we’re not only dependent upon each other but we’re also dependent upon our environment, animate and inanimate. We’re dependent upon the air we breathe that is in turn dependent upon all other living organisms. We’re dependent upon the water we drink that is in turn dependent on global weather systems and solar evaporative power. We’re dependent upon the food we drink that is in turn dependent upon air, water, soil, and sun, and the farmers who grow it. In fact, we are so dependent upon everything and everybody that it may be more appropriate to be celebrating Dependence Day.

 

Well maybe then on July 4th we’re celebrating freedom and liberty. But, is any individual truly free. As the French philosopher Jean-Jacques Rousseau said “Man is born free: and everywhere else he is in chains. One thinks himself the master of others, and still remains a greater slave than they.” Regardless of the political independence each individual’s behavior is highly regulated by law and regulation. Our freedoms are actually very limited. They are bounded not only by law but also the practicalities of earning a living, maintaining a residence, having a family, and limitations on resources. Our freedom is also highly constrained by the laws of physics, chemistry, and biology. After all, we can’t fly, become taller, change our eye color, stay underwater for protracted periods, stay awake continuously, or withstand cold or heat outside of a fairly small range, and we’re not faster than a speeding bullet. How much freedom do we actually have in any particular day?

 

Independence Day, though, does celebrate acquiring many soft freedoms. The freedoms to think and express our opinions and ideas, to worship as we please, to vote for whoever we like, to associate with whomever we choose, to live wherever we like, etc. Although there are bounds to many of these freedoms by the requirements of public safety, economics, cultural norms, and the practicalities of existence, these are very important and significant freedoms. Perhaps that is what we’re really celebrating, these soft freedoms that were provided by our Constitution as a result of the War for Independence.

 

Regardless, Independence Day should be celebrated mindfully. It is often spent with family and friends and the pleasure of these interactions can be amplified by doing it mindfully; by being truly present for them and deeply listening to them rather than thinking about our next response. By being mindful we can see them with compassion and understanding. Being in, and focusing on, the present moment we can enjoy these interactions, we can enjoy the picnics and parades, we can enjoy the fireworks, rather than thinking about where we would rather be or where we’re going next. We can find happiness precisely where we are.

 

But are we truly free. A bit of mindful reflection reveals that we find existence very unsatisfactory. In fact, unsatisfactoriness is everywhere. We’re not satisfied with things as they are and want them to be different. We’re not satisfied with where we live and want to have a nicer home.  We’re not satisfied with our appearance and want to lose weight. We’re not satisfied with what people think of us and want to be universally liked. We’re not satisfied with how we’re treated by our spouses and want them to be more understanding. We’re not satisfied with our children and want them to be obedient, respectful, straight “A” students and star athletes. We’re not satisfied with our health and want to have fewer aches and pains. We’re not satisfied with our jobs and want to make more money, have more time off and be appreciated by our bosses and coworkers. Even on the very short-term, things are not satisfactory. We want the car ahead of us to be moving faster, we want time to pass quickly so that we can be done with work for the day, we want to stop ruminating about past indiscretions, we want to finish a meal quickly so we can get back to the TV, etc. In other words, we’re not free from our desires. In fact, we’re slaves to them. We’re not happy with the way things are. In fact, we seem to want everything to be different. So, we can’t be truly free as long as we’re slaves to our desires.

 

True freedom can only be produced when we are liberated from our incessant needs and wants. That is not to say that we shouldn’t have desires, but rather that we will not be controlled by them. True freedom comes from equanimity. It comes when we’re able to desire something, seek it out, but be OK whether we get it or not. It comes when we not only accept the way things are but enjoy each second for what it is, a precious moment in a limited lifetime. It comes when what other people do and say is seen as a reflection of them and not of us and comes when we look at them with compassion and understanding. In other words, we can want ourselves, things, people, and circumstances to be different but we accept them as they are and appreciate and enjoy life and each experience as a gift.

 

This sounds wonderful, but is it achievable? It sure doesn’t seem so as ourselves and the people we know haven’t achieved it. Is it possible to actually get to this state of complete freedom? It is, but it takes effort and discipline. There have been many instances throughout history and there are many exemplars present right now of people who have achieved complete equanimity. Jesus is a wonderful example. He worked hard and suffered to make his world a better place but in the end accepted what was. The Buddha, Christian mystics, Sufi masters, Zen masters, Gandhi, and a host of everyday people have all achieved true liberation. So, it is possible.

 

We do not, however, have to be aiming only at complete liberation. It is far better to work to simply improve on our current state and thereby become more and more liberated. We can do this by engaging in mindfulness practices such as meditation, yoga, tai chi, contemplative prayer, etc. we can learn to focus more and more on the present moment. We can learn to appreciate what is. We can learn to enjoy every moment. Just by improving a little we can become happier and happier, more accepting, and more liberated from our desires. We can achieve greater equanimity and with it greater freedom. But, we get there slowly and incrementally, building toward our complete liberation. Now wouldn’t that be a reason to celebrate Independence Day.

“Happy 4th of July.  Celebrate your freedom mindfully- express love and gratitude for all situations, people, places and things you encounter today. This practice of loving what is, is a mindful behavior. When we celebrate our freedom as a country, we bring love to the abundance we are free to encounter today. Take each situation you encounter as an opportunity to express your love, gratitude  – any kindness will do – that is freedom!” –  Regina Huelsenbeck

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Mindfulness Area Research: Effects of Mindfulness with Adolescents

Mindfulness Area Research: Effects of Mindfulness with Adolescents

 

Adolescence is a time of mental, physical, social, and emotional growth. It is during this time that higher levels of thinking, sometimes called executive function, develops. But adolescence can be a difficult time, fraught with challenges. During this time the child transitions to young adulthood; including the development of intellectual, psychological, physical, and social abilities and characteristics. There are so many changes occurring during this time that the child can feel overwhelmed and unable to cope with all that is required. Indeed, up to a quarter of adolescents suffer from depression or anxiety disorders, and an even larger proportion struggle with subclinical symptoms. Mindfulness training in adolescents it has been shown to improve emotion regulation and to benefit the psychological and emotional health.

 

Summaries of recent studies of the application of mindfulness training for the treatment of addictions can be found at the Adolescents link http://contemplative-studies.org/wp/index.php/category/research-news/adolesence/ on the Contemplative Studies blog http://contemplative-studies.org/wp/ .

 

Links to the Research

 

Restrain Body Fatness Growth During Adolescence with Yoga

http://contemplative-studies.org/wp/index.php/2019/01/31/restrain-body-fatness-growth-during-adolescence-with-yoga/

 

Mindfulness is Associated with Lower Anxiety and Depression in Adolescents Partly by Higher Emotional Intelligence

http://contemplative-studies.org/wp/index.php/2019/01/30/mindfulness-is-associated-with-lower-anxiety-and-depression-in-adolescents-partly-by-higher-emotional-intelligence/

 

Mindfulness is Associated with Higher Emotional Intelligence

http://contemplative-studies.org/wp/index.php/2018/12/29/mindfulness-is-associated-with-higher-emotional-intelligence/

 

Promote Healthy Eating and Physical Activity in Adolescents with Yoga

http://contemplative-studies.org/wp/index.php/2018/12/28/promote-healthy-eating-and-physical-activity-in-adolescents-with-yoga/

 

Improve Adolescent’s Self-Compassion and Reduce Emotional Eating with Mindful Parenting

http://contemplative-studies.org/wp/index.php/2018/12/19/improve-adolescents-self-compassion-and-reduce-emotional-eating-with-mindful-parenting/

 

Improve Emotional Responding in Adolescents with School-Based Mindfulness Training

 

http://contemplative-studies.org/wp/index.php/2018/12/08/improve-emotional-responding-in-adolescents-with-school-based-mindfulness-training/

 

Improve Psychological Health of Youthful Criminal Offenders with Mindfulness

http://contemplative-studies.org/wp/index.php/2018/12/06/improve-psychological-health-of-youthful-criminal-offenders-with-mindfulness/

 

Improve Emotion Regulation and Gait in Obese Adolescents with Yoga

http://contemplative-studies.org/wp/index.php/2018/10/06/improve-emotion-regulation-and-gait-in-obese-adolescents-with-yoga/

 

Improve Depression in Overweight Adolescent Girls with Mindfulness

http://contemplative-studies.org/wp/index.php/2018/08/24/improve-depression-in-overweight-adolescent-girls-with-mindfulness/

 

Reduce Self-Harming in Adolescents with Mindfulness

http://contemplative-studies.org/wp/index.php/2018/08/14/reduce-self-harming-in-adolescents-with-mindfulness/

 

Improve PTSD and Academic Burnout in Adolescents with Mindfulness and Parental Attachment

http://contemplative-studies.org/wp/index.php/2018/08/02/improve-ptsd-and-academic-burnout-in-adolescents-with-mindfulness-and-parental-attachment/

 

Decrease Adolescent Emotional Problems with Mindful Parenting

http://contemplative-studies.org/wp/index.php/2018/06/07/decrease-adolescent-emotional-problems-with-mindful-parenting/

 

Improve Health Behaviors in Adolescents with Mindfulness

http://contemplative-studies.org/wp/index.php/2018/05/21/improve-health-behaviors-in-adolescents-with-mindfulness/

 

Reduce Psychological Symptoms of Trauma with Mindfulness

http://contemplative-studies.org/wp/index.php/2018/02/21/reduce-psychological-symptoms-of-trauma-with-mindfulness/

 

Improve Pain Responding in Adolescents with Mindfulness

http://contemplative-studies.org/wp/index.php/2018/02/13/improve-pain-responding-in-adolescents-with-mindfulness/

 

Improve Children’s Absorption of Micronutrients with Yoga

http://contemplative-studies.org/wp/index.php/2017/12/19/improve-childrens-absorption-of-micronutrients-with-yoga/

 

Mindfulness is Associated with Reduced Inflexibility and Psychopathology in Adolescents

http://contemplative-studies.org/wp/index.php/2017/12/14/mindfulness-is-associated-with-reduced-inflexibility-and-psychopathology-in-adolescents/

 

Improve Emotions of Ethnically Diverse At-Risk Students with Mindfulness

http://contemplative-studies.org/wp/index.php/2017/12/13/improve-emotions-of-ethnically-diverse-at-risk-students-with-mindfulness/

 

Improve Adolescent Mental Health and School Performance with Yoga

http://contemplative-studies.org/wp/index.php/2017/08/15/improve-adolescent-mental-health-and-school-performance-with-yoga/

 

Improve Anxiety in Adolescents with Mindfulness

http://contemplative-studies.org/wp/index.php/2017/07/15/improve-anxiety-in-adolescents-with-mindfulness/

 

Improve Sleep Problems in Adolescents with Mindfulness

http://contemplative-studies.org/wp/index.php/2017/06/08/improve-sleep-problems-in-adolescents-with-mindfulness/

 

Decrease Alcohol Intake and Related Consequences in Teens with Mindfulness

http://contemplative-studies.org/wp/index.php/2017/06/06/decrease-alcohol-intake-and-related-consequences-in-teens-with-mindfulness/

 

Improve Adolescents Psychological Health Self-Compassion and Mindfulness

http://contemplative-studies.org/wp/index.php/2017/04/11/improve-adolescents-psychological-health-self-compassion-and-mindfulness/

 

Reduce Adolescent Risk Taking with Mindful Parenting

http://contemplative-studies.org/wp/index.php/2017/03/29/reduce-adolescent-risk-taking-with-mindful-parenting/

 

Reduce Youth Dissociative Disorders with Mindfulness

http://contemplative-studies.org/wp/index.php/2017/02/22/reduce-youth-dissociative-disorders-with-mindfulness/

 

Help Headaches in Adolescents with Mindfulness

http://contemplative-studies.org/wp/index.php/2016/12/12/help-headaches-in-adolescents-with-mindfulness/

 

Mindfulness is Associated with Less On-Line Reduce Dating Violence

http://contemplative-studies.org/wp/index.php/2016/11/19/mindfulness-is-associated-with-less-on-line-reduce-dating-violence/

 

Produce Better Diabetes Management in Adolescents with Mindful Parenting

http://contemplative-studies.org/wp/index.php/2016/11/05/produce-better-diabetes-management-in-adolescents-with-mindful-parenting/

 

 

Mindful Independence Day

Mindful Independence Day

 

By John M. de Castro, Ph.D.

 

“If today is a celebration of freedom, I think we as a nation, as a people, have squandered an opportunity. We have sought outer freedoms and ignored inner freedoms. We have pursued these freedoms with scandal, exploitation, and domination. Today, instead, I urge you to consider inner freedom.” – Arnie Kozak

 

Virtually every country in the world sets aside one day each year to celebrate its independence. In the U.S. that day is July 4th. On this day the country’s citizens celebrate their freedom and independence and the fight that achieved it. It’s a pleasant holiday filled with patriotism, flags, parades, picnics, and fireworks displays. Although the founding of the great American democracy is something to celebrate, a mindful look at it produces a recognition that there are significant limitations on independence and freedom. We are nowhere near as free and independent as we think we are.

 

Independence from what? It’s certainly not from the imposition of government on the individual. July 4th only celebrates the changeover from government by the British monarchy to government by a more local political system. It’s certainly not independence from the imposition of laws and restrictions on the individual’s freedom. Perhaps there was a change of a few laws and regulations, but actually only a small number. It’s certainly not even the production of self-determination. In fact, the U.S. democracy was crafted and established by a few elite individuals and not by each individual in the country. In addition, democracy is rule by the majority, with the will of a significant number of people ignored. What we appear to be celebrating is the replacement of one system of control with another, perhaps better, system of control, but nevertheless a system of control; hardly independence.

 

Mindful reflection quickly produces an understanding that we’re never really independent. It’s certainly not even complete independence from another country. To this day the U.S. and the U.K. are very much dependent upon one another for trade of goods, ideas, culture, and mutual security. They’re locked together by treaties, cultural similarities, and close economic ties. The current political system that we’re celebrating is itself a recognition of how dependent upon one another we are. The system functions to set down the rules by which our relationships with one another are conducted. It’s there to insure orderly cooperation supposedly for the benefit of all participants.

 

Mindful reflection reveals that we’re not only dependent upon each other but we’re also dependent upon our environment, animate and inanimate. We’re dependent upon the air we breathe that is in turn dependent upon all other living organisms. We’re dependent upon the water we drink that is in turn dependent on global weather systems and solar evaporative power. We’re dependent upon the food we drink that is in turn dependent upon air, water, soil, and sun, and the farmers who grow it. In fact, we are so dependent upon everything and everybody that it may be more appropriate to be celebrating Dependence Day.

 

Well maybe then on July 4th we’re celebrating freedom and liberty. But, is any individual truly free. As the French philosopher Jean-Jacques Rousseau said “Man is born free: and everywhere else he is in chains. One thinks himself the master of others, and still remains a greater slave than they.” Regardless of the political independence each individual’s behavior is highly regulated by law and regulation. Our freedoms are actually very limited. They are bounded not only by law but also the practicalities of earning a living, maintaining a residence, having a family, and limitations on resources. Our freedom is also highly constrained by the laws of physics, chemistry, and biology. After all, we can’t fly, become taller, change our eye color, stay underwater for protracted periods, stay awake continuously, or withstand cold or heat outside of a fairly small range, and we’re not faster than a speeding bullet. How much freedom do we actually have in any particular day?

 

Independence Day, though, does celebrate acquiring many soft freedoms. The freedoms to think and express our opinions and ideas, to worship as we please, to vote for whoever we like, to associate with whomever we choose, to live wherever we like, etc. Although there are bounds to many of these freedoms by the requirements of public safety, economics, cultural norms, and the practicalities of existence, these are very important and significant freedoms. Perhaps that is what we’re really celebrating, these soft freedoms that were provided by our Constitution as a result of the War for Independence.

 

Regardless, Independence Day should be celebrated mindfully. It is often spent with family and friends and the pleasure of these interactions can be amplified by doing it mindfully; by being truly present for them and deeply listening to them rather than thinking about our next response. By being mindful we can see them with compassion and understanding. Being in, and focusing on, the present moment we can enjoy these interactions, we can enjoy the picnics and parades, we can enjoy the fireworks, rather than thinking about where we would rather be or where we’re going next. We can find happiness precisely where we are.

 

But are we truly free. A bit of mindful reflection reveals that we find existence very unsatisfactory. In fact, unsatisfactoriness is everywhere. We’re not satisfied with things as they are and want them to be different. We’re not satisfied with where we live and want to have a nicer home.  We’re not satisfied with our appearance and want to lose weight. We’re not satisfied with what people think of us and want to be universally liked. We’re not satisfied with how we’re treated by our spouses and want them to be more understanding. We’re not satisfied with our children and want them to be obedient, respectful, straight “A” students and star athletes. We’re not satisfied with our health and want to have fewer aches and pains. We’re not satisfied with our jobs and want to make more money, have more time off and be appreciated by our bosses and coworkers. Even on the very short-term, things are not satisfactory. We want the car ahead of us to be moving faster, we want time to pass quickly so that we can be done with work for the day, we want to stop ruminating about past indiscretions, we want to finish a meal quickly so we can get back to the TV, etc. In other words, we’re not free from our desires. In fact, we’re slaves to them. We’re not happy with the way things are. In fact, we seem to want everything to be different. So, we can’t be truly free as long as we’re slaves to our desires.

 

True freedom can only be produced when we are liberated from our incessant needs and wants. That is not to say that we shouldn’t have desires, but rather that we will not be controlled by them. True freedom comes from equanimity. It comes when we’re able to desire something, seek it out, but be OK whether we get it or not. It comes when we not only accept the way things are but enjoy each second for what it is, a precious moment in a limited lifetime. It comes when what other people do and say is seen as a reflection of them and not of us and comes when we look at them with compassion and understanding. In other words, we can want ourselves, things, people, and circumstances to be different but we accept them as they are and appreciate and enjoy life and each experience as a gift.

 

This sounds wonderful, but is it achievable? It sure doesn’t seem so as ourselves and the people we know haven’t achieved it. Is it possible to actually get to this state of complete freedom? It is, but it takes effort and discipline. There have been many instances throughout history and there are many exemplars present right now of people who have achieved complete equanimity. Jesus is a wonderful example. He worked hard and suffered to make his world a better place but in the end accepted what was. The Buddha, Christian mystics, Sufi masters, Zen masters, Gandhi, and a host of everyday people have all achieved true liberation. So, it is possible.

 

We do not, however, have to be aiming only at complete liberation. It is far better to work to simply improve on our current state and thereby become more and more liberated. We can do this by engaging in mindfulness practices such as meditation, yoga, tai chi, contemplative prayer, etc. we can learn to focus more and more on the present moment. We can learn to appreciate what is. We can learn to enjoy every moment. Just by improving a little we can become happier and happier, more accepting, and more liberated from our desires. We can achieve greater equanimity and with it greater freedom. But, we get there slowly and incrementally, building toward our complete liberation. Now wouldn’t that be a reason to celebrate Independence Day.

“Happy 4th of July.  Celebrate your freedom mindfully- express love and gratitude for all situations, people, places and things you encounter today. This practice of loving what is, is a mindful behavior. When we celebrate our freedom as a country, we bring love to the abundance we are free to encounter today. Take each situation you encounter as an opportunity to express your love, gratitude  – any kindness will do – that is freedom!” –  Regina Huelsenbeck

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Improve Glucodynamics in Coronary Artery Disease with Meditation

Improve Glucodynamics in Coronary Artery Disease with Meditation

 

By John M. de Castro, Ph.D.

 

Meditation can be a useful part of cardiovascular risk reduction/ I do recommend it, along with diet and exercise. It can also help decrease the sense of stress and anxiety.” – Deepak Bhatt

 

Coronary Artery Disease (CAD) disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” (Centers for Disease Control). Coronary Artery Disease (CAD) is highly associated with Type 2 diabetes and those with Type 2 diabetes have a significantly higher risk of death from CAD. So, control of blood glucose and insulin levels are important in the treatment and prevention of CAD.

 

A myriad of treatments has been developed for heart disease including a variety of surgical procedures and medications. But the safest effective treatments are lifestyle changes. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Cardiac rehabilitation programs for patients recovering from a heart attack, emphasize these lifestyle changes. Unfortunately, for a variety of reasons, 60% of cardiac patients decline participation, making these patients at high risk for another attack. Other safe and effective treatments for cardiovascular disease are contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. These practices have also been shown to be helpful for producing the kinds of lifestyle changes needed to prevent heart disease such as smoking cessationweight reduction, and stress reduction.

 

In today’s Research News article “Effect of 6 months of meditation on blood sugar, glycosylated hemoglobin, and insulin levels in patients of coronary artery disease. Int J Yoga.” (See summary below or view the full text of the study at: http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=122;epage=128;aulast=Sinha ), Sinha and colleagues recruited patients with Coronary Artery Disease (CAD) and prescribed for them a program of medications and dietary restrictions. They were then randomly assigned to either receive an additional meditation practice or no further treatment. Meditation was focused on breathing, the body, distress, and self-compassion and was practiced twice a week for 6 months. They were measured before during and after treatment for hemoglobin, blood sugar, fasting glycosylated hemoglobin (HbA1c), and fasting serum insulin.

 

They found that after treatment the meditation group but not the control group had significant decreases in fasting and after meal blood sugar and fasting glycosylated hemoglobin (HbA1c), a marker of good control of blood glucose levels. It is good to remember that all of these patients, meditation, and control, received standard dietary and drug treatments. So, the beneficial effects of meditation were additional to the effects of the usual treatment. Hence, meditation improved markers of the development of type 2 diabetes in these patients with Coronary Artery Disease (CAD). Unfortunately, there wasn’t a control in the study for expectancy, experimenter bias, or attentional effects, so the conclusions must be tempered with caution.

 

Mindfulness training has previously been shown to be helpful in the treatment of diabetes. The importance of the present findings is that meditation can also help prevent type 2 diabetes in a delicate and vulnerable population of patients with CAD. This suggests that meditation training may help to promote the health and well-being and potentially the longevity of CAD patients.

 

So, improve glucodynamics in coronary artery disease with meditation.

 

“meditation, which includes mindfulness approaches and Transcendental Meditation, can be considered in addition to existing standard treatment for heart problems, including lowering cholesterol, losing weight and stopping smoking.” – American Heart Association

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Sinha SS, Jain AK, Tyagi S, Gupta S K, Mahajan AS. Effect of 6 months of meditation on blood sugar, glycosylated hemoglobin, and insulin levels in patients of coronary artery disease. Int J Yoga 2018;11:122-8

 

Background and Objectives: Coronary artery disease (CAD) is the leading cause of morbidity and mortality worldwide. It has been recognized that stress, diabetes, and hypertension are important in etiology and progression of CAD. This study is to evaluate the role of meditation in improving biochemical parameters such as blood glucose, glycosylated hemoglobin, and serum insulin levels in known CAD patients. Material and Methods: Sixty CAD patients are divided into two groups of which one group did meditation and other did not. Blood glucose, glycosylated hemoglobin, and fasting serum insulin levels were measured before and at the end of 6 months of study in both the groups. Results: At the end of the study, significant decrease was seen in patients who practiced meditation as compared to other group. Conclusion: Meditation may modulate the physiological response to stress through neurohumoral activation, which may be a novel therapeutic target for the treatment of CAD.

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2018;volume=11;issue=2;spage=122;epage=128;aulast=Sinha

The Power of Retreat 5 – Meditation and Spirituality

The Power of Retreat 5 – Meditation and Spirituality

 

“Meditation is the discovery that the point of life is always arrived at in the immediate moment.” – Alan Watts

 

In a prior essay ‘The Power of Retreat 4 – the Container of Silence’ (https://www.facebook.com/ContemplativeStudiesCenter/insights/?section=navPosts), the effects of the container in which retreat is conducted were explored. But, the point of retreat is not the container, it is what transpires within it. Meditation and contemplation are the primary practices of the retreat. The amount varies with different types of retreats. The one we just returned from the amount of meditation varied between 3 to 4+ hours per day occurring in 6 to 8 periods beginning at 7:30 in the morning through 9:30 in the evening. The retreat not only allows for deep meditative experiences that build over the course of the retreat, but it also allows for time for contemplation. Just sitting or walking while reflecting on our environment, immediate experience, or the insights occurring in meditation is as important as the meditation itself.

 

The specific type of meditation practiced can vary with different retreats (see links below for explanations of meditation techniques). But, all practices emphasize quieting the mind, reducing the internal conversation and chatter, in order to better see and understand the operation of the mind. The amount of meditation is important as it is a ‘practice’ and over time the mind gets quieter. When the mind quiets all sorts of things can emerge, some expected, some a complete surprise, some sublime, but some very uncomfortable and upsetting. Be forewarned, meditation can produce wrenching experiences. We’ve seen many people spontaneously break out in tears at any moment. Most deal with it effectively, confronting and experiencing troubling experiences and the attached strong emotions. This is actually a very good thing as it can help to heal inner wounds that may have festered for decades. But, some participants are overwhelmed and need assistance or need to leave the retreat. Don’t be put off, these are important experiences and may constitute breakthrough moments, leading to self-transformation.

 

The intent of meditation is not to elicit thinking or emotions, even though thinking and emotions occur frequently during meditation. The intent is to allow inner silence to prevail. At the retreat we attended we all wore tags stating “I am observing silence.” This can be viewed very practically as a message to everyone around who may not be participating in the retreat, that we’re not open to conversation, or even everyday niceties. But, it’s true meaning is deeper. It suggests that we are observing silence itself, the silence within that is ever present and the foundation upon which all experiences emerge. It is a wonderful experience to be deeply immersed in the silence.

 

A powerful component of retreat is the commitment and intention that the participants bring. Most people coming to a retreat are very committed. The investment of money and especially a week’s time is a concrete expression of that commitment. The week taken away from work and everyday activities is dear to many. It could have been used to take a cruise, tour a foreign country, go to a beach or theme park, visit friends and family, etc. So, the choice to go on retreat instead is meaningful. This commitment provides the motivation for the individual to focus on the work of the retreat and particularly on their intention. Most come with an intention to work on self-understanding, which may paradoxically include a loss of self! In addition, the fact that there is a group of committed individuals with a shared intention present energizes the retreat.

 

For many the intention is for spiritual development. Some come to retreat with a specific intention to experience spiritual awakening or to experience a union with God. But, even those who come for personal development reasons often migrate toward spiritual development. This is a natural outgrowth of meditation. It is impossible to look deeply inside, particularly at the silence and emptiness and not be spiritually affected, to not glimpse the deeper aspects of existence. In fact, it is common in retreat for people to have awakening experiences. These frequently occur not in the meditation itself but during the contemplative time. That’s frequently where the fruits of meditation ripen. Additionally, the supportive environment of retreat can promote awakenings as the individual knows that these unusual experiences will be accepted and understood, whereas in everyday life they are not.

 

Silent meditation retreat is an opportunity to move away from our everyday lives. Some may see this as an opportunity to escape them but the power of retreat is not to escape our lives but to provide perspective on them. Yes, work, chores etc. must be done. But, by putting perspective on their true importance we become less stressed and anxious about them and don’t ruminate about unfinished tasks. Rather, we can begin to live our life with balance, making sure that we take care of what constitutes the to do list of our happiness and growth. It has been pointed out that absolutely no one, on their death bed, wishes that they had spent more time at work. Retreat can provide this same kind of perspective. We come away from retreat with a clear realization that we must give higher priorities and more time to our emotional and spiritual lives. We must invest the precious time of our lives in rest and contemplation. We must devote ourselves more to others and especially, to caring for ourselves. We can see how important our relationships, family and friends are to our inner reality. Retreat can provide this perspective for us and is part of its life-altering power.

 

We highly recommend retreat, especially silent retreat, for those who wish for personal or spiritual development. But, be prepared. It is often not the pleasant relaxing time off that many envision. It can be emotional and spiritual dynamite that needs to be approached with caution.

 

As gold purified in a furnace loses its impurities and achieves its own true nature, the mind gets rid of the impurities of the attributes of delusion, attachment and purity through meditation and attains Reality. – Adi Shankara”

 

CMCS – Center for Mindfulness and Contemplative Studies