Posts Tagged ‘MEDITATION’


In this moment, right now, I surround myself with kindness.


If we must have our minds filled with thoughts, make them kindness thoughts.


Substitute kindness  today for all negative thoughts.


Be present, aware, free and alive.

How Trauma Makes It Harder to Suppress Unwanted Emotional Memories: Dr. Rick Nauert



New research suggests exposure to trauma makes it more difficult for the brain to suppress unwanted emotional memories. The experience of trauma appears to lead to neural and behavioral disruptions in the brain that may contribute to the development of post-traumatic stress disorder (PTSD).


PTSD is characterized by intense reliving of the trauma that is repetitive, intrusive and incapacitating. The inability to suppress unwanted memories may be a strong contributor to the behavioral manifestation of PTSD.


Prior studies have shown that healthy individuals can actively suppress emotional memories while individuals with PTSD frequently experience unwanted memories of their traumatic experiences, even when making concentrated efforts to avoid them.


In the new study, researchers addressed the behavioral and neural effects of memory suppression among individuals with PTSD – a perspective that has been underreported in the past. Investigators used functional magnetic resonance imaging to examine memory suppression in three groups: those with PTSD; those who experienced trauma without PTSD and controls with no trauma exposure or PTSD.


Their findings, which appear in the Journal of Psychiatric Research, are meaningful as trauma-exposed participants (regardless of PTSD status) were less likely to successfully suppress memory than non-trauma-exposed controls.


“Neuroimaging data revealed that trauma-exposed individuals showed reduced activation in the right middle frontal gyrus, a critical region for memory suppression, during a memory suppression task and were less likely to successfully suppress memory compared to non-trauma exposed individuals.


These results suggest that trauma exposure is associated with neural and behavioral disruptions in memory suppression and point to the possibility that difficulty in active suppression of memories may be just one of several likely factors contributing to the development of PTSD,” explained lead author Danielle R. Sullivan, PhD, Boston University School of Medicine.


Sullivan is also affiliated with the National Center for PTSD, and VA Boston Healthcare System.

Source: Boston University School of Medicine/EurekAlert

A small task, an enormous issue

Actress Lori Laughlin and Felicity Huffman were among 50 people indicted Tuesday in a widespread college admission bribery scandal.

Can you tolerate taking a step back, observing your thoughts from a distance.

The distance is less than half a step, just far enough to escape the center of your thoughts.

Can you tolerate dropping your identity long enough to see the mechanism of thought (judgment).


Our mind will influence, maybe even control us if we blindly chase it’s needs, wants and desires.

Our created “Ego” craves to be in the center of thought, the mind going quickly, losing awareness of this moment.


Our purpose in life is not to be as smart as possible or possess more toys than the neighbor.


To pursue happiness is our goal, not the highest score.


Look at this cheating scandal, bribing officials for college, for stature, power and approval.

These people would be considered wealthy, successful and happy, right.


Even all their success, wealth and power fail to quench their needs..


We are all equals, on this path together, hopefully helping others.


Money can not buy happiness, in fact it looks like it steals your soul.


At least chase things that contain happiness.



Wasting precious time

Well, which is it, half full or empty?


This  judgment wastes precious time, time spent without a chance for wellbeing.


Better to have the mind empty than filled with useless judgments.

Actually it is 4 ounces in an 8 ounce glass, if you want to be accurate. Neither half full or empty.   Add an ounce and do we say 60/40?  Who cares?


Waste it on life’s half full or empty judgments and lose.


We have to be able to let these easy judgments go or the emotionally charged ones will run our life.


Try letting go of as many judgments as possible today.


Make more room for being in the space where happy lives.

Our Reactions

Makoto Kuranoyashi

Think of our reaction to the first sense of feeling uncomfortable, pain, loss, sadness or embarrassment.


We try to avoid, deny or stop these feelings as quick as possible.


It is this judgment that brings suffering.

We feel uncomfortable is wrong, damaging or maybe brings loss to our being.


It does not. It is part of life.


Happiness is not a state (place) where uncomfortable, pain or sadness is absent?


Our reaction to external stimuli does the damage.


The feelings do not matter.


If we could sit quietly with a curious mind and feel the body sensations, a shift can occur.


These feelings can dissipate with the proper attitude and practice.


Feeling awkward grows when we try to avoid or quash it.


Accepting the awkwardness as an invitation to explore the inner world changes life.

It frees us to be present and live fully.


We have to accept the uncomfortable directly.


As always we face our judgments and then free ourselves.


Takes small daily action to change things.

The Ace Study: my childhood abuse places me inside this study

The psychological and medical fields are now recognizing that children exposed to trauma are significantly more likely to have physical health risk factors later in life.

The Adverse Childhood Experiences (ACE) study, conducted through Kaiser Permanente, assessed 17,000 patients’ experiences of childhood trauma, including:

• Physical abuse

• Verbal abuse

• Sexual abuse

• Physical or emotional neglect

• Exposure to domestic violence

• Exposure to household members who were substance abusers

• Exposure to household members who were mentally ill, suicidal, or imprisoned

The study applied a score to participants for each ACE factor they had experienced.

The results of the study indicate that having one ACE factor was highly predictive of having other ACE factors.

Experiencing any one of these categories places a child at risk, but having lived through four or more ACE factors appears to be a critical mass of stress.

Felitti et al. (1998) collaborated with the CDC (Centers for Disease Control and Prevention) to understand the degree of risk.

They concluded that adults who had been exposed to four ACE factors as children are


4 times more likely to become depressed,

7 times more likely to use substances,


and 12 times more likely to attempt suicide than adults with an ACE score of zero.

These individuals are more likely to experience social, emotional, and cognitive impairments, and are at greater risk for physical illnesses such as heart disease, cancer, chronic lung disease, and liver disease.

Small specific things reap big benefits

In my mindfulness group, we are observing emotions, feelings and body sensations

Thoughts, anxiety, pain and fear, are the issues that face all of us in group, in one form or another.

The challenge for the week was to observe emotions each day.

They were instructed to bring a pleasant curiosity to their pain, emotions or negative thoughts each day.

I asked, if they could observe an emotion, a body sensation or a feeling?

I hoped they would pick a negative emotion, anger, jealousy, resentment, anxiety or fear.

We realize our power when our focus gobbles up anxiety or fear.

Emotions can last only a second or two if we refuse to give them attention.

This small step brings change.


We realize emotions may be fleeting, ephemeral and transparent.

We can discount negative emotions and just come back to the present moment, aware, alive and accepting.

These small accomplishments lead to massive change in our lives.

Look how much time we spend thinking, worrying, doubting, fearing, stressed out about “what if” .

“What ifs” don’t exist in this present moment, focused and aware.

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