Lack of joy and peace in day to day life is indicative of the presence of some contamination in body or mind. To regain our inner peace we need to we need to first get rid of our toxic conditioning.
There are 7 steps to get rid of the inner toxins at the spiritual level:
Take responsibility for your present response: When you take responsibility, you empower yourself. You do not depend on another person to make you happy, nor do you give another person the power to make you unhappy.
Witness what you are feeling: On experiencing a toxic emotion, increase your awareness and note where in the body the toxic emotion is residing (e.g. stomach, neck, shoulders, etc). Focus completely on the physical sensation. This increases the ability to be a silent, observing witness and without giving power to the negative emotion.
Label your feeling: Give a simple name to the sensation in your body (e.g. fear, anger, shame, guilt, jealousy.)
Express what you feel: This is a powerful step. Write down how a particular emotion makes you feel. Then, write it from the other person’s point of view. Next, write it from a third-person perspective as though you are a neutral journalist covering the event. After writing from the three perspectives, write down the current state of your feelings.
Going through the three perspectives expands awareness which is quite useful, because as a primary response most of us contract to our own single narrow view.
Share what you feel: Share your writing, or convey what you are comfortable sharing with a trusted loved one. However, use the three points of view and dont make a case for your own point of view. This will help further diffuse the negative emotions.
Release the toxic feeling through ritual: The toxic emotions can then be released by burning your writing or emitting your toxic emotions into a rock, and throwing the rock into a body of water or telling your burdens to a worry doll. You can make up one release method on your own too.
Celebrate the release and move on: The release, the freedom from toxicity is honoured through shared joy and gratitude. This can be symbolic and simple like decorating your room.
Wednesday, April 28, 2010
Wednesday, April 7, 2010
Second Key: Find True Self-esteem
Happiness comes from self-awareness and self-knowledge of your true self.
Most people confuse their self-image with their true self. This can become a source of unhappiness as people commonly base their self-image on external factors (object-referral) such as people, events, situations and physical objects.
The opposite of object-referral, is self-referral, which is turning within yourself to be everything that you need to be at this present moment. The true self is found at a level of existence that is independent of the good and bad opinion of others. When working from the true self, a person discovers inner peace and a sense of self-worth within his own being.
To bring about the positive change the most important precursor is awareness. You have to become aware of your motivations. You have to become aware of when you were acting out of ego and when from your true self.
To increase awareness, one interesting and powerful exercise is to recapitulate (in about 5 minutes) the whole day like a movie and watch it as a neutral, non-judgmental observer. This helps to identify the motivations and behaviour patterns.
Most people confuse their self-image with their true self. This can become a source of unhappiness as people commonly base their self-image on external factors (object-referral) such as people, events, situations and physical objects.
The opposite of object-referral, is self-referral, which is turning within yourself to be everything that you need to be at this present moment. The true self is found at a level of existence that is independent of the good and bad opinion of others. When working from the true self, a person discovers inner peace and a sense of self-worth within his own being.
To bring about the positive change the most important precursor is awareness. You have to become aware of your motivations. You have to become aware of when you were acting out of ego and when from your true self.
To increase awareness, one interesting and powerful exercise is to recapitulate (in about 5 minutes) the whole day like a movie and watch it as a neutral, non-judgmental observer. This helps to identify the motivations and behaviour patterns.
Monday, March 29, 2010
The Ultimate Happiness Prescription
In his book ‘The Ultimate Happiness Prescription’ Deepak Chopra talks about certain practices in daily life which result in joy and fulfillment. He writes about seven keys which according to him would lead to self-knowledge and enlightenment.
First Key: Be Aware of Your Body
A person experiences happiness when the body is in a natural state. By listening to the body and responding with awareness a person can tap into infinite possibilities and experience naturally peace, harmony and joy.
A very interesting activity has been mentioned while discussing this topic. Allocate time (about 20 minutes) to yourself when not feeling rushed, relax and simply tell your body that it can do whatever it wants. Whatever your body wants to do, allow it to do it without any restriction. You may feel the need to emit a deep sigh, remember a specific memory, feel tense in a certain area, feel relaxed in another area or even burst into tears or feel a deep sense of relief. These signals indicate that the body needs space to heal and refresh itself. An opposite effect will be produced if the body is in a natural state.
First Key: Be Aware of Your Body
A person experiences happiness when the body is in a natural state. By listening to the body and responding with awareness a person can tap into infinite possibilities and experience naturally peace, harmony and joy.
A very interesting activity has been mentioned while discussing this topic. Allocate time (about 20 minutes) to yourself when not feeling rushed, relax and simply tell your body that it can do whatever it wants. Whatever your body wants to do, allow it to do it without any restriction. You may feel the need to emit a deep sigh, remember a specific memory, feel tense in a certain area, feel relaxed in another area or even burst into tears or feel a deep sense of relief. These signals indicate that the body needs space to heal and refresh itself. An opposite effect will be produced if the body is in a natural state.
Thursday, November 12, 2009
The Lazy Way to Happiness
Sleep and mood are closely related. In the modern society, to manage more, people compromise on sleep. Newborns normally require 10.5 to 18 hours of sleep, while adults may need to sleep from 7.5 to 8.5 hours.
Sleep deprivation in normal subjects typically causes worsening of mood, with complaints of irritability, depression, and decreased motivation. Lack of sleep may decrease a person’s ability to appreciate things as funny, which would be considered amusing in general. Lack of sleep can also be a significant risk factor for anxiety.
Less sleep has been reported to result in decrease in brain serotonin levels, which can influence academic and athletic performance, and overall subjective well-being.
Healthy sleep has been shown to enhance well being. Adequate sleep has been shown to benefit several forms of neural processing, including insight formation, novel-language perception, visual discrimination, and motor skills.
It has been suggested that if one is feeling down for no reason, shifting the snooze time a bit early for a few days and taking proper sleep would bring back the zest.
To enhance happiness, it is thus advisable that we assess our sleep requirements and develop a proper routine.
Sleep deprivation in normal subjects typically causes worsening of mood, with complaints of irritability, depression, and decreased motivation. Lack of sleep may decrease a person’s ability to appreciate things as funny, which would be considered amusing in general. Lack of sleep can also be a significant risk factor for anxiety.
Less sleep has been reported to result in decrease in brain serotonin levels, which can influence academic and athletic performance, and overall subjective well-being.
Healthy sleep has been shown to enhance well being. Adequate sleep has been shown to benefit several forms of neural processing, including insight formation, novel-language perception, visual discrimination, and motor skills.
It has been suggested that if one is feeling down for no reason, shifting the snooze time a bit early for a few days and taking proper sleep would bring back the zest.
To enhance happiness, it is thus advisable that we assess our sleep requirements and develop a proper routine.
Tuesday, November 10, 2009
Munching Away to Happiness (4)
The type and quality of fats in the diet can influence mood and behaviour.
Dietary fats are built from fatty acids. Fatty acids can be either saturated or unsaturated. Saturated fatty acids (SFA) have all the hydrogen atoms the carbon atoms can hold. They are usually solid at room temperature. Saturated fatty acids are considered the main dietary factors in raising blood cholesterol.
Unsaturated fatty acids have at least one unsaturated bond; that is some of the carbon bonds are shared doubly with the adjoining carbon atom. They are usually liquid at room temperature and generally come from vegetable sources. They are known to keep the blood cholesterol level down and reduce cholesterol deposits in artery walls. The unsaturated fatty acids can be further classified as mono-unsaturated fatty acids (MUFA; single double bond in the fatty acid chain) and polyunsaturated fatty acids (PUFA; more than one double bond).
Two important unsaturated fatty acids are n-3 fatty acids (popularly called as omega-3 fatty acids) and n-6 fatty acids (popularly called as omega-6 fatty acids).
Due to recommendations to substitute PUFAs for SFAs to lower serum cholesterol, there has been increased intake of vegetable oils from sunflower seeds, safflower seeds, corn, cottonseed, and soybeans. This has resulted in a significant increase in the consumption of n-6 fatty acids. Traditionally the ratio of n-6 to n-3 fatty acids in the diet has been mentioned to be 1-2:1, which is now estimated in urban diets to be 20-30:1 (approximately).
Although investigators are not sure of the reasons, a high n-6 to n-3 fatty acid ratio has been associated with health problems including mental health problems like affective problems and concentration/memory difficulties.
Studies have shown decreased levels of n-3 fatty acids and higher n-6 to n-3 fatty acid ratio in patients with mood disorders. Some published reports show a significant effect improvement in depression symptoms on n-3 fatty acid supplementation.
n-3 fatty acid containing foods include:
Fish - Salmon, sardines, mackerel, Scallops, fresh tuna, halibut, shrimp, cod, trout
Seeds - Flaxseed
Nuts - Walnuts
If we get our facts about fats right, perhaps we can understand happiness better.
Dietary fats are built from fatty acids. Fatty acids can be either saturated or unsaturated. Saturated fatty acids (SFA) have all the hydrogen atoms the carbon atoms can hold. They are usually solid at room temperature. Saturated fatty acids are considered the main dietary factors in raising blood cholesterol.
Unsaturated fatty acids have at least one unsaturated bond; that is some of the carbon bonds are shared doubly with the adjoining carbon atom. They are usually liquid at room temperature and generally come from vegetable sources. They are known to keep the blood cholesterol level down and reduce cholesterol deposits in artery walls. The unsaturated fatty acids can be further classified as mono-unsaturated fatty acids (MUFA; single double bond in the fatty acid chain) and polyunsaturated fatty acids (PUFA; more than one double bond).
Two important unsaturated fatty acids are n-3 fatty acids (popularly called as omega-3 fatty acids) and n-6 fatty acids (popularly called as omega-6 fatty acids).
Due to recommendations to substitute PUFAs for SFAs to lower serum cholesterol, there has been increased intake of vegetable oils from sunflower seeds, safflower seeds, corn, cottonseed, and soybeans. This has resulted in a significant increase in the consumption of n-6 fatty acids. Traditionally the ratio of n-6 to n-3 fatty acids in the diet has been mentioned to be 1-2:1, which is now estimated in urban diets to be 20-30:1 (approximately).
Although investigators are not sure of the reasons, a high n-6 to n-3 fatty acid ratio has been associated with health problems including mental health problems like affective problems and concentration/memory difficulties.
Studies have shown decreased levels of n-3 fatty acids and higher n-6 to n-3 fatty acid ratio in patients with mood disorders. Some published reports show a significant effect improvement in depression symptoms on n-3 fatty acid supplementation.
n-3 fatty acid containing foods include:
Fish - Salmon, sardines, mackerel, Scallops, fresh tuna, halibut, shrimp, cod, trout
Seeds - Flaxseed
Nuts - Walnuts
If we get our facts about fats right, perhaps we can understand happiness better.
Monday, November 9, 2009
Munching Away to Happiness (3)
Minerals like vitamins are classified as micronutrients. They are required in small quantities for healthy functioning. As with vitamins, certain minerals contribute to a positive mood. Deficiencies in minerals are sometimes implicated in certain mental health problems. The main minerals implicated in affect on mood are magnesium, zinc, selenium and iron.
These nutrients appear to have a role in neurotransmission. Levels of magnesium and zinc have been shown to be lower in the blood of patients diagnosed with depression. Low selenium levels have been associated with poor mood. Supplementing the diet with selenium can lead to a subsequent improvement. Iron deficiency has also been implicated in poor mood and attention.
Minerals which can impact mood and their food sources include:
Magnesium
Veg - spinach, watercress, avocado, peppers, broccoli, brussle sprouts, green cabbage, watercress
Nuts - Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan
Seeds - pumpkin, sunflower, poppy
Wholegrains - oatmeal, wheatbran, long grain rice, buckwheat, barley, quinoa
Dairy - plain yoghurt
Legumes - baked beans
Fruit - banana, kiwi, blackberries, strawberries, orange, raisins
Sweet - chocolate
Selenium
Veg - mushrooms, garlic, spinach
Wholegrains - wheat germ, brewers yeast, barley, rye, oats, long grain brown rice
Meat - turkey breast
Fish/seafood - Cod, Tuna, Halibut, Salmon, shrimp
Legumes - tofu
Nuts - brazil nuts
Dairy - mozzarella cheese
Seeds - mustard, sunflower
Zinc
Cereals - fortified breakfast cereal
Nuts - cashews, walnuts, almonds
Dairy - mozzarella, Swiss, cheddar cheeses, low fat yoghurt
Pulses - chick peas, kidney beans, baked beans, lima beans
Legumes - lentils, miso
Seafood/fish - oysters, mussels, shrimp
Meat - chicken (dark meat), turkey, lamb, pork
Seeds - pumpkin, sesame
Vegetables - spinach, mushrooms, squash, asparagus, broccoli
Fruit - blackberries, kiwi
(The concentration of zinc in plants varies based on levels of the element in soil.)
Iron
Cereals - fortified breakfast cereal
Veg – spinach, peas, broccoli
Fruit/dried fruits - blackberries, kiwi, pomegranate, prunes, raisins, apricots
Pulses - kidney beans, baked beans, lima beans
Meat – red meat. chicken, turkey
Fish/seafood - Cod, Tuna, Salmon
Legumes- tofu
Nuts - almonds
Wholegrains – wheat, millet oats, brown rice
It has not been proven unequivocally that people with a low mood affect have a lower mineral status than the general population. However, a sensible diet is sure to bring some zing in the routine.
References:
1. Sanstead HH. A brief history of the influence of trace elements on brain function. Am J Clin Nutr. 1986;43:293-8. [PDF]
2. Kaplan BJ, Crawford SG, Field CJ, Simpson JS. Vitamins, minerals, and mood. Psychol Bull. 2007;133:747-60. [Abstract]
Friday, November 6, 2009
Munching Away To Happiness (2)
The relationship between certain vitamins and mood is well established. The importance of specific vitamins in neurotransmitter systems is also known.
Some vitamins which are known to affect mood, attitude and thus happiness levels include B1 (thiamine), B3 (niacin), B6 (pyridoxine), B12 (cobalamin), B9 (folic acid) and C (ascorbic acid). All vitamins must be derived from the diet.
Several studies have shown that participants experienced low mood, irritability and fatigue when their thiamine status was low. On increasing the thiamine status their mood improved. Individuals with low levels of pyridoxine have been shown to display more irritability, depression, hostility and anxiety as compared to individuals with normal levels. Folate deficiency has been implicated in both depressed moods and in major depression. Patients with low levels of folate and B12 exhibit poorer moods than patients who have at least one of the vitamins at a normal level.
When deficiency of these vitamins occurs, the initial reported symptoms may well be only behavioural or psychological disturbances. Sometimes psychological symptoms can occur in the absence of physical signs of a deficiency. Scurvy from vitamin C deficiency is often preceded by irritability and a general malaise. There is a subset of individuals with Vitamin B12 deficiency who present with psychiatric symptoms in the absence of anaemia.
It has been shown that adequate repletion of the vitamins can improve cognitive functioning and reverse mood alterations triggered by the deficiency.
Vitamins which can impact mood and their food sources include:
Vitamin B1
Wholegrain - spelt bread, oats, brown rice, barley, fresh pasta
Veg - peppers, cabbage, broccoli, asparagus, romaine lettuce, mushrooms, spinach, watercress, green peas, aubergine, brussel sprouts
Pulses - lentils
Legumes - Soya milk
Seeds - sunflower seeds
Nuts - Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, sesame seeds
Fish/seafood - tuna, salmon, mussels
Vitamin B3
Wholegrain - brown rice, rice bran, wheatgerm
Veg - broccoli, mushrooms, cabbage, brussel sprouts, courgette, squash
Nuts - peanuts
Meat - pork, turkey, chicken
Fish - tuna, salmon
Seeds - sunflower seeds
Vitamin B6
Wholegrains - brown rice, oats, bran, barley
Fruit - bananas, mango
Fish - tuna, trout, salmon
Veg - avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, bok choy, potato
Meat - chicken, turkey
Beans - lima beans, soy beans
Pulses - chickpeas
Seeds - sunflower
Vitamin B12
Meat - chicken, turkey, lamb
Fish/Seafood - salmon, halibut, bass, tuna, shrimp, trout, oysters, crab, clams
Dairy Products - cottage cheese, low fat yoghurt, boiled or poached eggs, milk
Folic acid
Veg (especially green leafy) - Spinach, lettuce, asparagus, beets, Savoy cabbage, broccoli, green peas, fresh parsley, brussels sprouts, cauliflower, avocado
Fish - cod, tuna, salmon, halibut, shrimp
Meat - turkey
Nuts and Seeds - peanuts, sesame seeds, hazel nuts, cashew nuts, walnuts
Beans and Pulses - lentils, chick peas, black beans, kidney beans, pinto beans
Fruit - oranges
Vitamin C
Veg - red pepper, red cabbage, broccoli, brussel sprouts, cauliflower, kale, celery, squash, cabbage, watercress
Fresh fruit - strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple
A balanced diet which includes these vitamins may just be the right thing to bring out that spontaneous smile.
Reference:
Kaplan BJ, Crawford SG, Field CJ, Simpson JS. Vitamins, minerals, and mood. Psychol Bull. 2007;133:747-60. [Abstract]
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