Restoring Your inner habitat Self-Care for Restoration Specialists Dawn Hamilton, CYT
Our Brain Likes Being Outside Researchers Glasgow University polled 2000 people walking, running & cycling in natural and non-natural environments. Exercising in parks and forests lowered brain stress levels, having a positive effect on people suffering from depression and anxiety. The positive effect on mental health was twice as good as going to the gym. Only activities in a natural environment, outdoors were associated with a lower risk of poor mental health. http://www.telegraph.co.uk/health/healthnews/9344129/jogging
How Do We Embrace the Stillness of Nature When All We See Are Threats? Our resting baseline is negativity biased - our brains are hardwired to sense danger in our body and environment. The amygdala is an alarm bell, instantaneously responding to emotionally charged or negative stimuli (Rasia-Filho, Londero, and Achaval 2000). We need to take action to detach from this bias. Next time you go into nature, try to be mindful - fully aware. Engage & pay attention to all your senses. Don t judge or resist. Have the mind of a child - beginner s mind.
Gaelic Nature Prayer Deep peace of the running waves to you Deep peace of the flowing air to you Deep peace of the quiet earth to you May the sun, the moon and the shining stars shed their healing light on you Deep peace to you.
Once Bitten, Twice Shy Our hippocampus prioritizes & stores that negative data to recall it quickly in the future. Our sympathetic nervous system (SNS) relays the signal throughout our body, increasing adrenalin, raising heart rate, BP & cortisol. (Fight or Flight) This ability to recognize, avoid & recall negative experiences is super effective for survival. Not great for our mental, emotional or physical health.
Autonomic Nervous System Humunculus shows an approximate proportion of nerve endings in different body parts.
Ending the Vicious Cycle Meditation, relaxation, imagery, touch, sound, scents, breath strengthen our immune system, calming SNS. Take a big inhale, taking in as much breath as you can, expanding the lungs. Retain the breath for a few seconds, then lengthen the exhale. Try to prolong the exhale to twice the length of the inhale, helping heart rate variability (HRV). Touch your lips, which contain PNS fibers. Inhale lavender or another calming scent.
Baby Steps Add Up, Keep At It! Gradually You Will Feel Better Bring to mind someone you feel compassion for - a child, a pet, a person you love - this activates oxytocin, a powerful, feel good neurotransmitter. Surround yourself with this same compassion - think about your own suffering and extend concern and good wishes toward yourself. Actions related to a feeling strengthen it (Niedenthal 2007). This is why mudras & mantras work!!
An Ancient Technology To Soothe Our Overworked SNS Breath of Joy, Pulling Prana Yoga Nidra - a guided meditation that rests the body, enables detachment from negative emotions, cultivates the observer/witness self by looking at opposites. Methodically scans the physical body, breath, energy, feelings, emotions, images, awareness, sense of self and your natural sense of being.
Bad News At the Office Researchers now suspect that even daily exercise may not be enough to counteract the effects of too much sitting during the rest of the day. April 2011 Epidemiologist Steven Blair, professor of public health at University of South Carolina headed a study looking at the risk of dying from heart disease in adult men.
Many of these men routinely exercised. Scary Results Blair calculated how much time the men spent sitting in cars, desks, in front of the TV. Those who were sitting more were substantially more likely to die... having less desirable levels of cholesterol, blood sugar, triglycerides and even waist size, increasing the risk of diabetes, heart disease and other health problems. Men who reported > 23 hours a week of sedentary activity had a 64 % greater risk of dying from heart disease than those who reported < 11 hours a week of sedentary activity.
The Good News Small, incremental movements add up. An Australian study in 2008, also on sedentary activity, found that breaking up the sitting by as little as 1 minute an hour helped. Move your body - whether at your desk, getting up or taking a 2 minute dance break.
Change Your Office to Suit You Google Facebook Pixar Get Up, Stand Up, For Your Life: Can Standing Desks Fight Sitting Disease? - Forbes
Office Wellness Tips Replace desk chairs with stability balls or use a standing desk. Schedule a 10-minute recess everyday. Schedule your break using an app! Move your body! Walk or bike to work, & for errands Park farther away from the places where you work, shop, play, study and worship. Take the stairs Put printers away from your work space. Fidget, stand up and stretch throughout the day.
Stay Healthy & Vibrant Get outside at least 10-15 minutes everyday Vitamin D Soothe SNS, activate PNS so you sleep well - music, rest Unplug!!! When you go for that walk, lights low before bed. Reduce intake of refined sugars & caffeine - spike SNS Get your Vitamin C - amalaki - Indian citrus fruit Vitamin B6 & B12, Iron, Omega 3s Get bodywork from a professional LMT or take a workshop
Buddhist Loving Kindness Meditation May you be free from suffering May you be free of fear May you know happiness May you be filled with loving kindness Say once for yourself, once for your family once for the world, once for someone you don t like.
Thank You & Namaste Dawn Hamilton, Certified Yoga Therapist & Wellness Coach Facebook page Happy Spirit Yoga Therapy 808-446-6121 Devi@happyspirityoga.com www.betterfly.com/devidawnhamilton