#마인드풀1주차
#Neuroplasticity
#마음챙김1주차
#엄마공부
#신경가소성
#마음챙김자격증
#마인드풀니스자격증코스
Week 1 - Simple Awareness
Introduction to the Body Scan
Videos
1. The Power of Mindfulness - Shauna Shapiro
It was so amazing lecture that I repeatly listened to during preparing meals, cleaning up the rooms, and in any spares times. It was also mentioned about one research I was reading recently and it was <Neuroplasticity신경가소성*>.
* In this article, it was particulary more focused on that this new discovery of brain's remarkable to change can help lots of patients who have a wide range of conditions including brain injury, stroke, learning disabilities, traumatic experiences, depression, and anxiety.
NICABM, https://www.nicabm.com/
It is said in the article, Neuroplasticity(신경가소성) refers to the brain's ability to change and form new connections. 뇌가 새로운 학습이나 경험에 따라 기존의 신경망을 새롭게 구축하면서 그 형태를 바꾸어 나가는 특성"
NICABM, https://www.nicabm.com/
Edited by Jessica
<인간의 뇌에는 약 860~1000억개의 신경세포(neuro)가 있는데 감각 기관에서 받아들인 정보를 뇌로 전달하면, 뇌에서 판단을 하여 명령을 내린다. 이러한 일련의 과정을 뉴런이라는 신경세포를 통해 일어난다.
신경가소성이란 뇌의 신경세포가 새로운 자극에 의해 일생동안 자라고 변할 수 있는 능력을 말한다.
뇌과학의 가장 위대한 업정 중의 하나가 바로 뇌가 일생 동안 변할 수 있다는 신경가소성을 증명해낸 일이다. 20세기 중반까지만 해도 대부분의 과학자들은 인간의 뇌는 영유아기에 급격히 발달하고 청소년기쯤 되면 뇌의 물리적 구조(지능을 포함하여)는 더 이상 변하지 않는다고 믿었다. 그러나 이것은 사실이 아님이 밝혀졌다. 1990년대 신경사소성에 대한 활발한 연구 결과, 인간의 뇌는 새로운 학습과 경험에 의해 일생 동안 끊임없이 변하고 발달한다는 사실이 밝혀졌다. 여기서 끊임없이 변한다는 것은 새로운 연결(connection)을 통해 새로운 경로(pathways)가 만들어지는 것은 물론 어떤 연결을 강화되고(strenghen) 어떤 연결은 약화되는(weaken) 것을 포함한다. 신경가소성의 발견을 통해 인간의 뇌는 나이와 상관없이 새로운 학습을 하면 끊임없이 변하며, 지능 역시 고성된 것이 아니고 변할 수 있다는 것을 알게 된 것은, 느린 학습자들이나 자폐증, ADHD 등의 장애를 가진 아동들에게 큰 희망이다. > - 교육을 바꾸는 사람들
Back to the mindfulness video, what she delivered to me was about paying attention but paying kind attention.
Firstly, to be present, to be here, we should train our mind with lots of practice. She added that the study from Havard shows that our mind wandering off was, on average, 47 percent of the time. Half of our lives was not here.
And And Kindness, 'Kindness' gives us the courage to look at the those parts of ourselves we don't want to see and bathes us with dopamine turning on the learing centers of the brain and giving us the resources we need to change.
She says our repeated experiences shape our brain. we can actually sculpt and strengthen our synaptic* connections based on the repeated practice.
* the place where a signal passes from one nerve cell to another.
What you practive grows stornger.
When looking at the brains of meditators, the areas related to attention, learing, compassion, grow bigger and stronger.
It is called cortical thickening: the growth of new neurons in response ot repeated practice.
We are growing something in every moment.
Also two key things we should know about from her lecture were;<mindfulness is good for you.> and <Shame. doesn't. work.> shame is univesal. all of us feel it. When we feel shame, the centers of the brain that have to do with growth and learing shut down and shuttle our resources to survival pathways.
Long point simple, "Mindfulness is intentionally paying attention with kindness."
True and lasting transformation requires kind attention and this kind attention takes lots of practice.
The pathway of kind attention has veen established, it is growing stronger every day.
All of us are not supposed to be perfect and perfection is not possible but transformation is. All of us have capacity to change, to learn, to grow no matter what circumstances. - Shauna Shapiro
2. Don't Try to be Mindful - Daron Larson(Mindfulness Coach)
In his lecture, we should embrace all the problems of living within these narrative constraints. All we need to do is pause to notice some sensory detail of your current experience.
Intended timed practice, supports your ability to be attentive throughtout the rest of the day.
"Look at the world once, in childhood. Louise Glucke(American poet and essayist) said. "The rest is memory." Noticing that you are alive is a taste that adults have to reacquire.
What we really resist is being willing to set a side our unresolved story problems, even for a few seconds.
Just by remembering to notice again and again that this messy life, with its one obstacle after another, really is your life. And that it is possible to train your attention so that you feel more at home, both in your story and in the direct experience of living.
3. Mindfulness and the Body - Michelle Maldonado(American politician)
Understanding your body's emotional map is crucial.
Take a moment and sit, and bring to mind something that is somebody you love. You just want them to be happy and you want the best for them, and you kind f sit there for a good few inutes just feeling them. And then you pause and figure out what sensations are showing up in your body. Some people descirbe feeling like their chest feels like it is blooming open like a flower or they are feeling warmth. It could be anything. Make a note of that, It can be a mental map in your head.
Now take the same experince, the same exercise, and use it with fear and anger, and see where those show up in your body.
Now you have got your body map.
Emotions show up physiologically in the body and they connect to the thoughts. So however we label the sensation that shows up in our body forms that thought, and then that is like a domino effect. this allows us with that information to choose how we respond.
Acknowledge, don't deny, what arises in your body. This is what is here and this is present.
We can say, there are a lot of things out there making us scary or called, crisis(of fill in the black...) but this is not about not acknowleding that. This is about how do we ground ourselves so we can show up the best version of ourselves to meet that complexity that is here in the world.
When we can do that, that creats a ripple effect that is so incredibly powerful and transformative for everyone that is in our wake.
Lesson can stay, so pull the wisdon forward, but heal the emotional part of it.
4. Befriending Our Bodies - Jon Kabat-Zinn
We befriend the body, whethere we like it or not, we befriend it as it is. Whether we have cnacer, heart disease, chronic pain, or just feel lke we don't weigh what we want to weigh. We work at actually befriending it without it having to change. We are not fixing. This approach is distinct from fixing but healing is very different from fixing. It is in a sense allowing the system, the organism to come to terms with the way things are. And then it rotates, very often, and things change in profoundly meaningful way. You have to discover or uncover them yourself, through your own willingness to engage.
5. All Bodies are Beautiful - Amy Pence-Brown
All bodies are valuable. I was actually talking about the beuaty with friend. "We will never be perfect and eveyone has their own bueaty but the thing is we are only looking at the other's beuaty"
First, to aware of your body and accept what kind of your body shape or condition is in this present and get my gratitude connected into my body.
Readings
1. The Body Scan Meditation - Jon Kabat-Zinn
The body scan is a powerful meditation where we pay close attention to our body from toes to head. We focus on each part, like legs, stomach, and arms, bringing kind and curious attention. Even without moving, we can put our mind anywhere in the body and feel what's happening. It's like tuning in to sensations, becoming aware of things we often ignore. In daily life, we might not realize we are here, experiencing the body. In special moments, like in meditation, we can perceive without the sense of separation. Even if there's pain, this practice helps us face it calmly and with less reaction. It's not a cure, but it brings a sense of freedom and healing to our view of the body. The awareness of pain becomes different, less overwhelming, and more accepting. It's like discovering a moment of freedom from struggles with pain. Awareness is bigger than sensation, having its own life linked to the body's. The body scan helps us be aware, appreciate, and understand our body, bringing a sense of unity and freedom, discover ne life.
The Body Scan Meditation - Jon Kabat-Zinn
2 Myths of Meditation - Deepak Choprah
Meditation has become popular in the last 40 years, embraced by various people. Despite its popularity, common myths about meditation can discourage people.
Myth #1: Meditation is difficult. One reason why meditation may seem difficult is that we try too hard to concentrate, we're overly attached to results, or we're not sure we are doing it right but with an experienced, knowledgeable teacher, meditation is easy and fun to learn and also help you understand what you're experiencing, move past common roadblocks, and create a nourishing daily practice.
Myth #2: You have to quiet your mind in order to have a successful meditation practice. suggests you must quiet your mind, but meditation isn't about stopping thoughts; it's finding the quiet between them. Even if you think a lot during meditation, you still benefit by shifting from ego mind to witnessing awareness, bringing greater peace and openness.
Myth #3: It takes years of dedicated practice to receive any benefits from meditation.
Meditation benefits are both immediate and long-term. You can feel the positive effects the first time you meditate and within the first few days of regular practice. Scientific studies show that even just eight weeks of meditation can reduce anxiety, increase calmness, and lead to positive changes in the brain. Many new meditators report improved sleep after only a few days. Other benefits include better concentration, lower blood pressure, reduced stress, and a stronger immune system. Explore more about meditation benefits in the Chopra Center blog post, "Why Meditate?"
Myth #4: Meditation is escapism.
Meditation is about tuning in, not tuning out. It's a way to connect with your true self, going beyond life's ups and downs. Instead of staying on the surface of your busy mind, meditation takes you to a calm center of pure awareness. Here, you let go of limiting stories about yourself and realize your deepest self is boundless. Regular practice enhances clarity, but using meditation to avoid emotional issues goes against its purpose. Meditation can actually help address and release stored emotions. If you're dealing with emotional challenges, consider working with a therapist for a safe exploration and healing journey.
Myth #5: No time for meditation.
Truth: Busy executives meditate daily for 25 years. If it's a priority, you'll find time—even a few minutes count. Don't skip it just because it's late or you're tired. Surprisingly, regular meditation creates more time. It takes you to a timeless, calming awareness, slowing your body's processes. In this state, you feel refreshed, accomplishing more with less effort. Meditation aligns you with universal intelligence, making goals achievable with ease.
Myth #6: Meditation requires spiritual or religious beliefs.
Meditation isn't tied to any religion. It's about finding calm beyond the mind's noise. People from various beliefs, or none, meditate for health benefits like stress reduction. You don't need specific beliefs to practice. Many start for various reasons, like quitting smoking. Meditation enriches life, bringing more joy to daily activities, whether playing sports, parenting, or advancing in a career. It's a simple tool for inner peace and well-being.
Myth #7: I'm supposed to have transcendent experiences in meditation.
Meditation isn't about extraordinary experiences like visions or levitation. While you might feel bliss or oneness, that's not the main goal. The real magic unfolds in your daily life after meditation. It brings stillness and silence, making you more creative, compassionate, centered, and loving to yourself and others. It's about enhancing your everyday moments, not seeking grand visions.
As you begin or continue your meditation journey, here are some other guidelines that may help you on your way:
• Have no expectations. Sometimes the mind is too active to settle down. Sometimes it settles down immediately. Sometimes it goes quiet, but the person doesn't notice. Anything can happen.
• Be easy with yourself. Meditation isn't about getting it right or wrong. It's about letting your mind find its true nature.
• Don't stick with meditation techniques that aren't leading to inner silence. Find a technique that resonates with you. There are many kinds of mantra meditation. Or simply follow the in and out of your breathing, not paying attention to your thoughts at all. The mind wants to find its source in silence. Give it a chance by letting go.
• Make sure you are alone in a quiet place to meditate. Unplug the phone. Make sure no one is going to disturb you.
• Really be there. If your attention is somewhere else, thinking about your next appointment, errand or meal, of course you won't find silence. To meditate, your intention must be clear and free of other obligations.
Deepak Chopra i
3. Why We Find It So Hard to Meditate - Mindful Staff
L Ed and Deb Shapiro explore common reasons and obstacles
Why does sitting still and focusing on our breath create panic and resistance? Despite evidence of the mental, emotional, and physical benefits, many avoid meditation. Here are a few common reasons:
1. I'm too busy, no time for it:
True for those with hectic schedules, but meditation only requires around 10 minutes daily. We often think we lack time because we're accustomed to constant activity.
2. Uncomfortable sitting still:
Sitting cross-legged can be uncomfortable. Opt for a comfortable chair or try moving meditation like walking, doing yoga, can be just as beneficial as sitting.
3. My mind won't stop thinking:
사진 설명을 입력하세요.
Attempting to halt thoughts is like stopping the wind—impossible. The mind, described as a drunken monkey, is naturally active. It's normal to experience a busy mind during meditation; you're just becoming aware of it.
This experience of the mind being so busy is very normal. Years of busy mind, years of creating and maintaining dramas, years of stresses and confusion and selfcenteredness, and the mind has no idea how to be still. Rather, it craves entertainment. However, we are not aware of it.
4. Too many distractions, too noisy:
We all have to deal with the sounds of the world around us. Cars going by outside? Fine. Let them go by, but just don’t go with them.
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Modern life is filled with noise and distractions. While we can't escape external sounds, the key is not to let them disturb your inner stillness. The quiet you seek is inside; with consistent practice, the mind becomes quieter and more joyful despite external disturbances.
5. I don't see the benefit:
Trust the process; benefits may not be immediate. Like learning music or arranging flowers, being still takes time. Be patient, and with daily practice, you'll start noticing positive changes.
Being still happens in a moment, but it may take some time before that moment comes—hence the need for patience.
6. I'm no good at this. I never get it right:
There's no right or wrong in meditation. Find the approach that works for you and enjoy the process. It's not about reaching a specific duration; it's about making friends with meditation and incorporating it into your life.
All you need do is find the way that works for you and keep at it. Meditation is a companion to have throughout life, like an old friend you turn to when in need of support, inspiration, and clarity. It is to be enjoyed!
7. It's all just weird New Age hype:
Meditation has ancient roots, practiced by figures like Buddha over 2,500 years ago. It's not a new or strange concept. Instead, it's a timeless practice found in various forms across different religions. It's about letting go of resistance and embracing the present moment amidst life's uncertainties.
Every time you find your mind is drifting, daydreaming, remembering the past or planning ahead, just come back to now, come back to this moment. All you need do is pay attention and be with what is. Nothing else
4. Mouthfuls of Mindfulness - Jan Chozen Bays
Struggle with overeating, undereating, or conflicted feelings about food? Mindful eating, guided by your unique inner experiences, offers a path to a healthy and joyful relationship with food. It replaces self-criticism with self-nurturing, anxiety with curiosity, and shame with respect for your wisdom.
We replace self-criticism with self-nurturing,
anxiety with curiosity,
and shame with respect for your own inner wisdom.
자기 비판을 자기 양육으로,
불안을 호기심으로,
수치심을 내면의 지혜에 대한 존중으로 대체합니다.
출처 입력
In a typical scenario, instead of unconsciously consuming a bag of chips, mindful eating involves a small chip party. Each chip is savored with awareness, appreciating its color, taste, and texture. This practice connects you with the origins of the food and nourishes your body and mind. Mindful eating unveils the pleasurable aspects of this human experience, tapping into your body's wisdom and heart's capacity for openness and gratitude. Ask simple questions like "Am I hungry?" and rediscover satisfaction in each bite. We ask ourselves questions
like:
Am I hungry?
Where do I feel hunger?
What part of me is hungry?
What do I really crave?
What am I tasting just now?
These are very simple questions, but we seldom pose them.
The author reflects on a lemon tart experience, realizing that thinking diminishes the flavor. The mind has two distinct functions: thinking and awareness. When thinking intensifies, awareness diminishes, affecting the taste of food. Eating mindfully, fully present with each bite, brings satisfaction even with a modest meal. The gift of mindful eating lies in restoring satisfaction, irrespective of the food being consumed.
The only thing that will cure this, a fundamental kind of hunger, is to sit down and be, even for a few minutes, wholly present.
If we eat and stay connected with our experience and with the people who grew and cooked the food, who served the food, and who eat along-side us, we will feel most satisfied, even with a meager meal. This is the gift of mindful eating, to restore our sense of satisfaction no matter what we are or are not eating.
Mindful eating is a way to rediscover one of the most pleasurable things we do as human beings. Mindful eating has the unexpected benefit of helping us tap into our body’s natural wisdom and our heart’s natural capacity for openness and gratitude.
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