Archive for mental

“THE SIX-SECOND EXERCISE THAT SHORT-CIRCUITS EMOTIONAL EXPLOSIONS” by Marsha Lucas, PhD for Bottom Line

Posted in PhD for Bottom Line with tags , , , , , , , , , , , , on October 28, 2012 by Robert Finkelstein

Along with hundreds of inspirational quotes, beautiful images, recommending reading, and my own personal and business blogs, at “Behind the Scenes / Virtual COO” you will find the writings and videos of those whose intention is to inspire, motivate and push us to think outside the box.

“The Six-Second Exercise that Short-Circuits Emotional Explosions” by Marsha Lucas, PhD for Bottom Line

What gets you spitting mad? A housemate leaving the sink full of dishes…a catty coworker’s snide remarks…a fellow driver who cuts you off and then flips you the bird? It’s understandable if such aggravations spark automatic angry outbursts—but blowing up may only make you feel worse.

That’s why I want to share the news about a lightning-fast technique that helps calm emotional firestorms—a technique that takes a mere six seconds. I heard about it from neuropsychologist Marsha Lucas, PhD, author of the new book Rewire Your Brain for Love: Creating Vibrant Relationships Using the Science of Mindfulness. Dr. Lucas told me that this six-second method shares many similarities with mindfulness meditation, a practice where you simply notice your mind’s busyness without getting carried away by it.

Why it works: Research shows that regularly practicing mindfulness meditation alters connections and pathways in the brain, actually changing the way the brain functions. For instance, meditation helps the prefrontal cortex (one of the main brain areas involved in thinking and impulse control) get better at detecting what’s going on in the amygdala—the panic center where fear, anger and aggression are registered—and bathing that hair-trigger amygdala in soothing neurochemicals. In other words, Dr. Lucas explained, meditation develops a better “anger pause button,” helping calm things down.

Similarly, with this six-second exercise, you consciously cultivate a habit of taking frequent mental pauses that allow your brain to “rest and restore.” By practicing this technique throughout your day (not just when you’re mad), you train your brain to pause automatically even in times of emotional upheaval. Thus, instead of getting hijacked by anger in the heat of the moment, you are able to make more mindful choices about how to react. As Dr. Lucas said, “You can put your foot on the brake—and not so hard that everyone with you gets whiplash.”

What to do: The six-second technique takes longer to describe than to do, but it’s very simple. The steps…

• First, choose an external cue, something that happens around 10 times a day—for example, turning on a faucet or checking your e-mail. Every time that cue occurs, use it as a reminder to do the exercise.

• Silently say to yourself, “My mind is alert, my body is calm,” and inhale through your nose for a slow, easy count of three. Imagine your breath coming up from the bottoms of your feet and traveling through your legs, abdomen, chest, arms and shoulders…and invite a pleasant feeling of warmth to flow through your body.

• Then exhale for a relaxed count of three (or even four), letting your face, jaw and neck go loose. Allow that warm feeling to flow downward…imagine it carrying away any tension from your head, trunk and limbs and sending it out the bottoms of your feet. When you’re done, gently resume your normal activity.

What to expect: With a regular practice of mindfulness, in a few weeks, you’re likely to notice a reduction in angry fireworks…and a growing sense of emotional resilience, balance and calm.

– Marsha Lucas, PhD for Bottom Line

If you’re interested in a complimentary 30-minute business strategy session with Chief Operating Officer, Robert Finkelstein, or for more information, please refer to Behind the Scenes Consulting. If you have questions, please email Robert at Consulting@RobertFinkelstein.com. Your comments are welcomed below. Thank you.

TAKING A BREAK FROM WHAT YOU ARE DOING (A New Approach) from DailyOM

Posted in General Management with tags , , , , , , , , , , , on April 17, 2012 by Robert Finkelstein

Along with hundreds of inspirational quotes, beautiful images, recommending reading, and my own personal and business blogs, at “Behind the Scenes / Virtual COO” you will find the writings and videos of those whose intention is to inspire, motivate and push us to think outside the box.

TAKING A BREAK FROM WHAT YOU ARE DOING (A New Approach) from DailyOM

Sometimes finding the answer is as easy as taking a break and stepping back from the situation.

Sometimes we can get so wrapped up in our thoughts that we wind up going round in round in circles, finding it difficult to concentrate on things and, because we are so distracted, not really accomplishing much. There may be signals—mental, emotional, and physical—that tell us we need to slow down and relax. Since we are so involved in things that are external to us, however, we may easily overlook what is really going on inside of us. It is during these times that we need to step back from the things that occupy our minds and take time out to connect with our inner self, giving our minds, bodies, and spirits the time they need to reenergize and heal.

At first it may seem that by taking a break we may not be as productive as we would initially like. In reality, a healthy period of rest is something that gives us a real sense of the unlimited nature of our true potential. Spending a couple of minutes walking outside, doing a few yoga poses, meditating, or simply becoming attuned to the rising and falling of our breath enables us to let go of our worries. This act brings our focus back to the things that are truly essential for us, such as our sense of oneness with the universe and our inner peace and well-being. As we begin to get in touch with this part of ourselves, we will find that our usual everyday troubles and worries become less critical and that we not only have much more room in our lives to really reflect on the issues that mean the most to us, but we are also able bring to all the situations we encounter a much more positive and healthy outlook.

Giving ourselves respite from our daily concerns is like giving a gift to ourselves. By stepping away from the problems that seem to saturate our thoughts, we lessen the weight of our troubles and instead become more receptive to the wisdom and answers the universe has to offer us.

– DailyOM
http://www.DailyOM.com/

If you’re interested in a complimentary 30-minute business strategy session with Chief Operating Officer, Robert Finkelstein, or for more information, please refer to Behind the Scenes Consulting. If you have questions, please email Robert at Consulting@RobertFinkelstein.com. Your comments are welcomed below. Thank you.