#mentalhealth

Integrating mind and body

/ mxospina / Leave a comment

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Hi there my friends,

As you know, my interest is to motivate, educate and, above all, raise awareness to create well-being at all levels. Physical nutrition, (by physical I refer to food), is crucial to have optimal levels of energy and prevent disease. Clearly, nobody wants to be sick. However, physical food is not everything. Drinking smoothies and becoming vegan is not enough if one doesnt cultivate self-awareness (Mindfulness). And how hard it is to practice it every day! The good news is that it is not impossible, we all have the capacity to observe ourselves inwardly and give a name to those tendencies that we have, which lead us to act in a certain way (sometimes constructively and others destructively).

Only when this exercise of self-awareness is done constantly, it is possible to redirect attention in such a way that it helps us to live a life with plenitude and well-being.

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Some people might think “why are you writing about this topic that has nothing to do with food?” I can say that it has EVERYTHING to do with food. An anti-inflammatory diet is excellent, it will contribute tremendously to improve health but if that person has a negative perception about himself, has low self-esteem and feels lonely, it is very likely that the changes in diet are not entirely effective. The connection between body, mind and spirit is very close, therefore it is necessary to pay attention and cultivate every aspect. Many scientific studies show that problems such as anxiety, chronic pain and depression are curable when a higher level of consciousness develops.

So, friends, this blog is an invitation to self-observation.

In this path of getting out of the usual “autopilot” mode in which we live, I am very interested in what we are taught by experts in mindfulness and neuro-codification. So I’m going to share these authors because I want you to investigate on your own. Do not even believe what I write, I simply wish to encourage you to open your mind so that you can expand your consciousness and thus achieve the fullness and wellbeing that we want so much. (I clarify that I have no relationship with these authors, nor do I get benefits for naming them)

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“If you increase consciousness, changes come alone”

Jon Kabat -Zinn

 

Jon Kabat-Zinn – American professor of medicine and molecular biologist, considered as the father of mindfulness, affirms that through mindfulness, (through Zen meditation) it is possible to restore corporal and mental balance creating well-being. The active observation of the present moment without judgments is transformative, it has the ability to change our brain, to expand memory, to increase learning capacity and to manage stress by favorably affecting the amygdala in the brain (which is the internal alarm button that produces stress ). Check out this article and this video.

This topic is closely related to epigenetics which refers to the study of all non-genetic factors that regulate gene expression without altering the DNA sequence. Dr. Nathalie Zammateo, – Belgian Biological Sciences PhD- wrote a book called The Impact of Emotions on DNA, which I think is very interesting because it talks about DNA being information, with millions of neurotransmitters communicating with each other. The activity of these neurotransmitters is affected by the environment and part of the environment are emotions. When emotions are managed (through self-consciousness) it is possible to generate emotional health which is reflected in physical health.

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Every day, there are more scientific studies and more evidence that shows that the mind has an incredible power over health, thoughts whatever they are, generate emotions and when these are very intense and negative they also make us sick and take us off balance.

The Solution?

I have already said it in other blogs and I will continue saying: meditation is a great tool and for this there is a lot of information on YouTube where you can find guided meditations, music to meditate, yoga and many options for everyone.

Stop making excuses for not paying attention, changes start from the inside out and each one of us has the tools to achieve a better version. So I encourage you to get focused. If you need professional help, I am available to device a personalized plan for you.

Namaste!

Maria Ximena Ospina

 

The Power of Self Talk

/ mxospina / Leave a comment

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Hi there my friends!

I bet this happens to many of you because unfortunately, we do it often: you are sitting in front of someone and while he/she is talking to you, you have a hundred thoughts running through your mind. Your body is there but your mind is somewhere else. In the meantime, the person in front of you is hoping you are listening, but clearly you are not. You are not present. We are bombarded by thoughts every minute of the day, some have to do with situations in the past and others with plans in the future, but rarely with the present. While we are recreating the different scenarios (of what could have been but didn’t or what could be but hasn’t happened yet), we waste a lot of time not realizing that what matters is what we are now. Our internal narrative becomes our world, we play the same scenario so many times in our mind that without knowing it, we act on it and make it our reality. This is the power of self talk. Not only can we shape our destiny with our thoughts, we can alter them if we pay attention to the quality of these thoughts.

But how do you become aware of the quality of your thoughts? Because they happen very quickly and we also act on them very quickly. I certainly don’t have all the answers but I can share with you these tips that have helped me and I trust that if you are persistent, you will also benefit from them. They are not magic tricks, in other words, you will not see results overnight, they are meant to create a mindset that builds you up so think of them as steps to include in your routine to a better you.

Start a gratitude practice

It is always easier to be negative. Whichever the situation is, because life is not perfect, focus on finding reasons to be grateful. Be grateful for being alive, for the experiences that you have lived so far, for your health, for feeling the sun or the cold wind in your face, for the food in front of you. Focus on the positives, not the negatives. This practice sets a wonderful tone to start your day. If you are religious, include it in your prayers, and if you aren’t, simply be grateful to the universe for being here. 

Set your intention for the day

Make clear what you want to achieve and write it down. Words are powerful and the more you see them and repeat them to yourself, you will subconsciously create the space for these actions to occur. You are manifesting the universe what you really want so focus your energy in making it happen. Like they say, fake it til you make it!

 

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Develop your tribe

Being healthy is contagious and being miserable is also contagious. Surround yourself with people who share the same values. Take part in meditation groups, attend events where you know you will find others who love what you do and actively participate. Your tribe will be your best resource when you need someone to build you up, when you are feeling down or lost and more importantly you can also give back , which is even more rewarding than receiving it.

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Get active

Physical exercise is clearly important for physical health, but even more for mental health. When you find yourself down, over thinking, put on your trainers and go walking, running, walk your dog, find an activity that you like. When you exercise, your body releases endorphins which are our natural painkillers, they help reduce stress and create a sensation of positive feeling.

Abdominal breathing

Who would have thought that abdominal breathing actually massages your digestive system? Apart from calming your mind and reducing stress, it also aids proper digestion and helps to strength the immune system. Take a few minutes when you first wake up or before you sleep to practice abdominal breathing. Lay on your back and place your hand on your belly and see how it expands and contracts, try it for a few minutes everyday and you will feel the difference.

Being aware of our thoughts can be hard, but the more we develop mindfulness, we will be able to protect ourselves from diseases. Remember that being healthy is not only the food we eat, it also includes our thoughts and our internal narrative. Be patient and consistent, I promise that you will see the positive effects on your overall health if you do it and more importantly, everyone around you will also benefit from it.

If you want to learn more about this topic,  there are different research studies on the web, but I can recommend Dr. Bernie Siegel who has done extensive research and written different books related to self healing and the effects of positive thinking to cure diseases.

 

Don’t forget to share and like if you learnt something new today! I would love to know your thoughts on this topic.
Bear hugs,