This episode includes the audio recording of a teleseminar presented to members of the Baltimore and Columbia Energy Healers Meetup. This is an interactive teleseminar where you'll hear several attendees participating in the holiday stress releasing processes.
Steve Carter, the host of this podcast and organizer for the Meetup group, opened the event by laying a foundational overview exploring what creates stress, how stress thinking affects mind and body, and the role beliefs play in the stress response.
Here are time stamps for key segments of the teleseminar:
- Foundation Overview - The Larger Context: 02:40;
- Recommended Empowering Beliefs to Consider Adopting: 06:15;
- Introduction to the SUE Scale - Subject Units of Experience: 09:05;
- Identifying a Stressor and Measuring the Intensity: 11:12;
- Applying Yawn, Sigh, Stretch as a Preliminary Stress Release: 12:52;
- Applying Affirmations and Visualizations to Prepare for Stress Creating Events: 14:00;
- Applying EmoTrance: 27:45;
- Applying Logosynthesis: 37:30;
- CPR - Center Point Release:45:14
Foundation Overview - The Larger Context:
Uncomfortable emotional sensations arise from disempowering beliefs activated by our perceptions of a given situation. Those beliefs can be situational, beliefs about myself, or global beliefs:
“My family never gives me the respect and credit I deserve.” Situational;
“I’m not enough.” - Beliefs about myself;
“The world is unsafe.” Global.
I would like you to consider a truth spiritual teachers have shared with us for centuries:
"You are not your beliefs or your thoughts".
Your true nature - your soul, higher self, whatever name you like - is beyond thought. The “True You” is found in spiritual connection beyond thought in that quiet connection to God, Source, or whatever name you like.
One present day spiritual philosopher is Eckhart Tolle. He suggests peace of mind is found only, “in the now”, or in this present moment. Many others have offered the same guidance.
But it’s oh so easy to be sucked into our thoughts. The mind seems to have a mind of its own. “No”, it says. “You must keep your attention here. Thinking is the only way to find the truth!”
Like an addict, we’re addicted to thinking despite the fact that 95% of our thoughts are nothing more than patterns that keep repeating day in and day out. They may wear different clothing on a given day, but the underlying substance of our thoughts keep repeating.
Thoughts come and go. Thoughts arise through processes of the brain and body we typically don’t / can’t consciously manage.
Our thoughts create a cascade of chemical and neurological activities in the brain and body.
Intensely disempowering and empowering thoughts can typically be felt as sensations in the body. We give those sensations labels of emotion and create judgements about whether those sensations are good, bad, or neutral.
Can we consciously control thought? Yes and no.
We can consciously choose to focus on objects, ideas, and beliefs. In choosing what to focus on, to some degree we can create a mindset of empowerment or disempowerment.
Some suggested beliefs to take to heart and mind:
One major source of suffering is believing my disempowering thoughts are true.
I am not my thoughts. I have thoughts, but my true self is beyond thought.
Stuff happens. Whether I suffer depends on what beliefs I choose to explain what happens and what it means.
Thoughts arise, peak, and dissolve. What blocks the natural flow of thoughts is my resistance to them to include resistance to what is. What I resist will persist.
This too shall pass!
Lao Tzu in Verse 23 of the “Tao Te Ching” reminds us, “No storm lasts forever”.
All of the techniques we’ll explore are designed to restore energy flow in your mind / brain / body / spirit. Wide open energy flow creates optimum emotional and physical wellbeing and quiets the storms of mind.
Increasing our energy flow, opens us to more consistent empowering thoughts, a quieter mind, and elevated happiness.
Guide on How to Do the Processes Discussed in the Teleseminar
To obtain your copy of the "Holiday Stress Release" guide, go to http://bit.ly/2qM62Iy and download the PDF.
In this, "Mind Over Stress" Episode, you'll experience a gentle self-care method called, Loving Touch.
Loving Touch uses fingertips to stroke sensitive areas of your hands with soothing, gentle movements. You can also apply Loving Touch to your face, arms, legs as time permits to experience even deeper states of relaxation, peace, and calm.
Loving Touch is a sensual, gentle way to release stress and feel great. It's a marvelous way to create what's called the Relaxation Response, which is an optimum state of mind and body for emotional and physical well-being.
The Loving Touch technique can also be applied to others with permission. They will enjoy a relaxing, sensual sense of calm and stress release.
Yawn, Sigh, Stretch for Cognitive Clarity
In addition to Loving Touch self-care, by listening to this episode in the player above, you learn how to apply the, "Yawn, Sigh, and Stretch" method to relax mind and body. This technique helps clear brain fatigue and revitalizes the prefrontal cortex of the brain after long periods of mental activities.
After applying the, Yawn, Sigh, Stretch action, you'll experience a sharper sense of presence and cognitive clarity.
More Great Calming Resources
For more stress dissolving audios and videos, visit http://MindOverStress.us.
Stress Solutions, LLC | www.EFT-MD.com | Podcast Site: http://MindOverStress.us
Labels: loving touch, calm, relaxation, self-care, self care, stress, emotional peace, stress relief, relaxation response, emotional well-being, emotion, emotional, sensual
Why You Should Stop Pursuing Happiness - Mind Over Stress Podcast Episode 5
It’s in the United States Declaration of Independence.
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”
When driving from Maryland into Pennsylvania on Interstate 83, the “Welcome to Pennsylvania” sign tells us to, “Pursue Your Happiness”, presumably in Pennsylvania.
So why do I suggest you stop pursuing happiness?
That answer is coming up in this episode of, “Mind Over Stress”.
This is your host of the “Mind Over Stress” show, Stephen Carter, CEO of Stress Solutions, LLC.
The Big Idea - Pursuing Happiness Guarantees You Won’t Be Happy
The Big Idea for this episode is the one sure way to guarantee you never experience happiness is to pursue happiness. Why? Because happiness is an inside job. It’s a felt sense, a knowing, that goes deep into our soul when our actions align with our deepest values.
If you ask people when will they be happy, typical responses will be something like,
“When I earn $10,000 more a year, then I’ll be happy”;
“When I find that special someone to ‘make me happy’, then I’ll be happy”; “When I’m cured of this medical condition and I’m free of pain, then I’ll be happy”;
“When I get that new luxury car, I’ll be happy”.
“When my team wins the championship! I will be so happy!”
All of these answers point in the same direction: Happiness can only be found, “out there”. Something in my external world needs to change before I can be happy. I must acquire some object, some person, or achieve some goal before I’ll be happy.
But the reality is achieving these kinds of goals or outcomes provides only fleeting elation. They truly don’t create longterm happiness.
What Great Thinkers Say About Happiness
What advice has been offered by great thinkers? Surely, they know the happiness secret.
Cicero tells us, “Happiness consists of tranquility of mind”.
Aristotle says, “Happiness is the meaning and purpose of life. The whole aim and end of human existence”.
Abraham Lincoln offers a highly practical take on the subject: Folks are about as happy as they make their minds up to be”.
What Science Says About Happiness
What does science, particularly Positive Psychology research tell us about happiness?
Dr. Mark K. Setton, Associate Professor of East Asian Studies at the University of Bridgeport in Connecticut, created a website dedicated to exploring happiness. That website, www.Pursuit-of-Happiness.org
In the “Science of Happiness” section, Dr. Setton penned a short, but powerful summary of what scientific research tells us about happiness. In his, “7 Habits of Happy People”, we learn:
“Relationships: Express your heart. People who have one or more close friendships are happier.”
“Acts of Kindness: “Cultivate kindness. People who volunteer or simply care for others on a consistent basis seem to be happier and less depressed.”
“Exercise and Physical Wellbeing: Keep moving and eat well. Regular exercise has been associated with improved mental well-being and a lower incidence of depression."
“Flow: Find your flow. If we are deeply involved in trying to reach a goal, or an activity that is challenging but well suited to our skills, we experience a joyful state called ‘flow.’
“Spiritual Engagement and Meaning: “Studies demonstrate a close link between spiritual and religious practice and happiness.”
“Strengths and Virtues: Discover and use your strengths. Studies by experts such as Martin Seligman in the new field of Positive Psychology show that the happiest people are those that have discovered their unique strengths and virtues and use those strengths and virtues for a purpose that is greater than their own personal goals.”
“Positive Mindset: Optimism, Mindfulness, and Gratitude: Treasure gratitude, mindfulness, and hope. Of all the areas studied in the relatively young field of positive psychology, gratitude has perhaps received the most attention. Grateful people have been shown to have greater positive emotion, a greater sense of belonging, and lower incidence of depression and stress.”
What Do These Habits Have in Common?
What do these habits have in common? There are no “things”, no physical objects, no outside pursuits. There is nothing “out there” to acquire, own, or covet. All of these habits relate to habits of mind and heart.
Happiness is a state of being that can’t be pursued. It is the result of applying one or more of these habits in your everyday life.
Recall Abraham Lincoln’s observation, “Folks are about as happy as they make their minds up to be”. This relates to Habit Number 7, Having a positive mindset of optimism, mindfulness, and gratitude.
Above all, I recommend committing to the idea that happiness is truly an inside job and will grow as you apply the 7 happiness habits.
Please visit us at http://MindOverStress.us for more positive, uplifting podcasts and videos. You can subscribe to the, “Mind Over Stress” show through your IOS iPhone or iPad, and you can also subscribe on your Android phone or tablet. Again, that website is, www.MindOverStress.us.
Until our next visit, I as you please, be well, be kind, and be blessed.
Show Notes: Pain Reduction With Mindful Awareness
In this episode of Mind Over Stress, you learn about two important research studies establishing the effectiveness of mindfulness in reducing the intensity of physical pain and the emotional disturbance that often accompanies physical pain. You'll discover where in the brain mindfulness works to reduce the felt pain experience. You'll discover where exactly to begin a pain reduction mindfulness practice and experience mindfulness
as part of a guided mindfulness meditation.
Important Note: The information in any of the Mind Over Stress podcast episodes or show notes on this site or anywhere else is not intended to offer advice or recommendations on treatment or prevention of any medical or psychological condition. This podcast episode is provided for informational purposes only. Consult your licensed medical doctor for any and all medical or psychological conditions.
In this episode of "Mind Over Stress", we answer the question, "Is there such a thing as good stress?". We then look at what creates "bad stress" and why its important to discover the key distinctions between good and bad stress.
While there are countless ways to dissolve problem stress, one easy way is to practice Mindful Breathing periodically throughout the day. You'll learn how to dedicate only 60 to 90 seconds an hour to experience the emotional, mental, and physical benefits enjoyed by people who dedicate long periods of meditation daily.
You'll feel the calming benefits of this simple 3-step Mindful Breathing method throughout the day. You'll notice the physical dnd emotional benefits build day-by-day as you continue this simple, effective Mindful Breathing practice that takes just a few minutes in total a day.
In this episode of the Mind Over Stress Show, you’ll learn a simple 3-step way to keep your energy levels up throughout the day, and your brain razor sharp from early morning through late into the evening.
- There are Personal Energy Mastery actions that will keep you energized and mentally sharp all day.
- 3 easy actions to stay sharp include:
- Apply the yawn, sigh, and stretch action;
- Stand, move, and gently exercise for 1-minute;
- Apply the 5 - 1 -5 -1 Coherent Breathing method;
- Repeat these 3 actions twice in the A.M. and three times in the P.M. to stay energized and mentally sharp all day.
For most of us, our energy levels ebb and flow throughout the day. When we arise after a night’s sleep, we usually need to stretch, yawn, and get our brain and body to transition from our nighttime state to an awake state. Often, we’ll rub parts of the face and hands to increase the level of sensations. We may even engage in a few self-talk sentences or commands such as, “OK, it’s time to get up! Up and and at ‘em. I can do this!”.
Productivity Throughout the Day
As we brush our teeth and engage in other morning activities, our energy system starts flowing and typically we feel good. For many of us, tackling the day’s significant goals is best done in the morning hours.
As the day flows along, most of us begin slowing down in the early afternoon. By 2:00 P.M. we can feel spent. There is little fuel in the energy tank. Our creativity wanes; we feel tired; visions of taking a nap come to mind. For most of us, naps aren’t an option.
So, what to do?
Personal Energy Mastery Actions to Stay Sharp
Begin your Personal Energy Mastery actions in the morning. Your brain functions at peak performance for only 20 to 30 minutes. By the time you’ve worked for 45-minutes or longer, it needs a break. It doesn’t need much of a break, but it does need at least two or three minutes to recharge.
Your first Personal Energy Mastery action is to yawn, stretch, and sigh. Yawn whether you feel like yawning or not. After a couple of intentional yawns, your brain will get with the program and yawn automatically.
According to fMRI studies, your prefrontal cortex - that part of the brain responsible for executive functions including conscious thinking - is refreshed when you yawn, sigh, and stretch. In addition to boosting your brain performance, a good yawn, sigh, and stretch feels really, really good.
Second, stand up and walk around for 30-seconds to a minute. A couple of shallow knee bends, gentle twists, and safe, gentle hanging stretches will get your blood moving.
Third, take a minute and engage in what’s called Coherent Breathing. If it’s safe to do so, close your eyes. Allow two or three comfortable breaths. As you exhale, let your shoulders fall and relax.
Begin your Coherent Breathing. On the in-breath through your nasal passages, gently feel as though you’re breathing into your heart area for a count of about five seconds and hold the breath gently for about a second. The idea is to not force the in-breath, but to allow the in-breath.
At the top of the in-breath, allow the out breath to begin. Gently allow the out-breath for count of about five seconds. Rest for a about and second and again allow the next in-breath.
Repeat this five seconds in, hold for a second, and five seconds out breathing for five cycles. This will provide about one-minute of Coherent Breathing. This one-minute process will calm mind and body and refresh brain capacity.
You’re now ready to return to your regular activities in a renewed and refreshed state of mind and body.
To Recap - Your 3 Stay Energized Actions
- Yawn, stretch, and sigh two or three times to start your mind / body recharge;
- Stand up, move, gently twist, and engage in other activity to slightly elevate your heart rate; and,
- Engage in the 5-1-5-1 breathing pattern for five cycles, which will equal about one minute.
Stay Energized and Sharp
Repeat this 3-step Personal Energy Mastery protocol at least twice in the morning and three times in the afternoon. Set a reminder on your computer, watch, or calendar. You’re feel sharp and energized all day, every day.
If you would like personal guidance to help you literally dissolve stress and experience consistent peak performance and wellbeing, email me at CarterMethod@gmail.com for a free, absolutely zero obligation conversation. I would love to hear about your situation and we’ll talk about how I may be of help. That email address again is CarterMethod@gmail.com.
You’ll find more audio and video stress dissolving resources on our website at http://MindOverStress.us. You can also subscribe to this show by visiting http://MindOverStress.us.
Until we again get together for more Mind Over Stress tools, tips, and techniques, this is your host Stephen Carter, CEO of Stress Solutions, LLC asking you to please, stay safe, stay well, and stay blessed…
Stress Solutions, LLC | www.MindOverStress.us | CarterMethod@gmail.com
Ep1 - Why Stress Matters and a Guided Meditation for Stress Release
Hello, this is Stephen Carter, CEO of Stress Solutions, LLC. I’m your host for the Mind Over Stress Show. Welcome to this first full episode and thank you for listening.
Time stamp: 0:20 Seconds: How did this show come to be?
This show is born out of my desire to help everyone live a healthier, happier, low stress life.
As a former trainer for the Maryland Police Training Commission, I was tasked with developing the first stress management training program for police supervises way back in the 1970s.
In developing that early stress management program, I learned and experienced many stress reduction methods including hypnosis, meditation, and somatic or body-based relaxation methods.
For more than 40-years, I’ve been an evangelist for encouraging people to take control of their own wellbeing.
Time stamp: 1:08: Why does chronic stress matter and why should you care?
If you enter the search term, “stress and health” into the Google Scholar search service, you’ll see nearly 4.6 million results. The science is clear: chronic stress robs us of a zest for life, health and happiness.
A chronically stressed body can be a seedbed for physical and emotional disease. One key reason for increased disease risk relates to the immune system. Under chronic stress, the immune system can be degraded and in some cases virtually shut down entirely.
Study after study links chronic stress to increased risk for heart disease, cancer, and other serious conditions. One study found a toxic workplace stress could take 33 years off of your life expectancy.
Stress creates a mental and emotional environment of anxiety and depression. There is a direct connection between our level of stress and our sense of happiness and emotional wellbeing.
Stress makes us stupid and reduces our ability to perform in an optimum way. Why? Because under stress, there are physiological changes that include redirection of blood from the brain to large muscle groups in the body in preparation for flight or fight. We simply don’t have the same brain power when we’re stressed.
Time stamp: 2:58: How will you benefit from listening to this show?
You and I just explored the bad news about stress. The good news is there are proven, effective, and easily done methods for dissolving stress and enhancing physical and emotional wellbeing.
That is what this show is about. In every episode, you’ll learn the tools, techniques, and mindset to create optimum wellbeing.
Some episodes will include interviews with experts who will share their stories of healing and offer proven methods to achieve a happier, healthier life.
In other episodes, I will share the latest stress related research and provide easily done ways to dissolve stress and create positive, life-affirming states of mind and body.
Time stamp 3:56: First Stress Technique - Yawn, Sight, Stretch
Speaking of dissolving stress, let’s experience our first stress dissolving technique followed by a short guided meditation
Yawn, sigh, stretch.
Time stamp 5:08: Guided Meditation
Please don’t listen if you’re driving or engaged in other activity requiring your full attention. Listen later when you can give 100% attention to this Relaxation Response experience.
Time stamp 16:14: How to Share This Episode and Subscribe
Please share this episode with friends and family.
To subscribe, go to http://www.mindoverstress.us and select the “Subscribe” page.
The Mind Over Stress Show will give you the tools, techniques, and mindset to create optimum wellbeing. Some episodes will include interviews with experts who will share their stories of healing and offer proven methods to achieve a happier, healthier life.
In other episodes, your host, Stephen Carter, CEO of Stress Solutions, LLC, will share the latest stress related research and provide easily done ways to dissolve stress and create positive, life-affirming states of mind and body.
If you want less stress and more success and joy in your life, this show is for you!