Posts Tagged ‘PTSD’

Daily challenges


Bailey and Brighton at BMX track


Changing a habit does not happen quickly, easily or without setbacks.


I have started a kindness practice coupled with daily gratitude.



Today, I see life stressors have sidetracked my consistency.



It has been a few days since I showered myself with kindness.



Does this resistance gain power from my “Ego”?



The more gratitude and loving kindness I feel, the less  my “Ego” controls actions and attitude.



It is a battle of chasing pleasure, avoiding criticism against being present, empty of thought and filled with freedom.



Freedom for me, starts when my mind is free of the negative emotions and judgments, focused on what my eyes see.



Happiness, joy or freedom happens in a simple, pure space.



Simplify life, let the negative fade from memory, live for this next breath.

Showering in the morning



While showering in the morning,  the mind wanders into planning of the day ahead..


How do you plan the day ahead?


Do you see gloom and doom,
or are you excited about today’s opportunity,
or do you limit exposure to safe places and safe people?

In the shower our minds reveal our personality, our feeling about life and our attitude.


If we have worry, doubt or anxiety invade our space, a clear choice has arrived to begin our day.

Do we grasp worry and react, or do we focus on the breath and let these negative emotions fade quickly.

Our whole day, actually whole life starts everyday like this.

It is our first choice of the day.

Will we have gratitude for having the gift of a hot shower and opportunity to live fully or succumb to worry, doubt and anxiety?

The ratio of positive to negative emotions


“Losada line”:

“The ratio of positive to negative emotions that fosters flourishing, learning, optimism, and even overcoming various negative physiological factors that accompany negative emotions, is effectively 2.93, or three positive emotions for every negative one.”
My two cents: This article speaks about the importance of micromoments, or opportunities for happiness.


Therefore our gratitude practice needs to live moment to moment, merged with keen awareness moment to moment.


Also, we need to limit the duration of negative emotions. If we are sad, anxious, resentful, jealous, angry or depressed, happiness is impossible.


Now, we can see happiness is about awareness of micromoments, a focused path of acceptance and giving.



In a way we trade those negative emotions by letting them fade, followed by focus on this present moment or small micromoment without judgment.


It seems a simple equation but very difficult to live everyday.


Traumatized human beings need?



A van der Kolk wrote:


“Traumatized human beings recover in the context of relationships:


with families, with loved ones, AA meetings, veterans’ organizations, religious communities, or professional therapists.


The role of those relationships is to provide physical and emotional safety, including safety from feeling shamed, admonished, or judged, and to bolster the courage to tolerate, face, and process the reality of what’s happened.”

My two cents: Our therapist must care, must be invested in our healing for us to feel safe.


A therapist who calls for action, who calls for us to face imminent danger, must give us a strong feeling of security, courage.



Next, unplug from negative relationships while on the healing path.



The calmer we can be the greater chance we have of healing.

“Perfect Breath”: wave Breathing




Exercise: Energy Wave Breathing 


This is an excellent exercise for ridding yourself of tension and giving yourself a quick energy boost. 


It can be done anywhere (even at a stoplight). 


Sit comfortably with your hands in your lap. 


As you slowly inhale, progressively tense your muscles and hold them in the following order: 


– Feet 


– Calves 


– Thighs 


– Buttocks 


– Pelvis 


– Stomach


– Forearms 


– Upper arms 


– Chest (pecs) 


– Neck (front, back, and sides) 


Keep all of your muscles tense for a few seconds. 


Exhale and relax all muscles in the opposite order. 


Repeat 3 times (total). 



“Perfect Breathing”: Focus


Image credits: Gordon Wiltsie25



Simply, the single most important effect an awareness of your breath brings is focus. 


If you are focused on even a single breath, you aren’t distracted by the regrets of yesterday or the anxiety of an unknown tomorrow. 


That breath brings you to the here and now. 


Being conscious of a single breath, 


as we learned earlier with the Six-Second Breath, 


and staying in the moment, 


is a simple yet valuable perception for easing anxieties about the past and fear of the future, 


keeps you tuned to whatever task is at hand, 


and provides a strong bridge between mind and body. 



“Altered Traits”: IN A NUTSHELL




Although meditation was not originally intended to treat psychological problems, 


in modern times it has shown promise in the treatment of some, particularly depression and anxiety disorders. 


In a meta-analysis of forty-seven studies on the application of meditation methods to treat patients with mental health problems, 


the findings show that meditation can lead to decreases in depression (particularly severe depression), anxiety, and pain—about as much as medications but with no side effects. 



Meditation also can, to a lesser degree, reduce the toll of psychological stress. 



Loving-kindness meditation may be particularly helpful to patients suffering from trauma, especially those with PTSD. 



The melding of mindfulness with cognitive therapy, or MBCT, has become the most empirically well-validated psychological treatment with a meditation basis. 



This integration continues to have a wide impact in the clinical world, with empirical tests of applications to an ever larger range of psychological disorders under way. 



While there are occasional reports of negative effects of meditation, the findings to date underscore the potential promise of meditation-based strategies, 



and the enormous increase in scientific research in these areas bodes well for the future.



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