The Neuroscience of Mindfulness by Stan Rodski

Author:Stan Rodski [Rodski, Stan]
Language: eng
Format: epub
ISBN: 9781460708316
Publisher: HarperCollins
Published: 2018-11-22T00:00:00+00:00

2.

3.

Are they positive or negative?

Pick one of them and describe it in detail.

What implicit memory might be associated with this explicit memory?

Are there any feelings that arise when you remember this memory?

If possible, talk to someone else who was present when you had this experience. They may remember it differently, which may prompt you to reassess it.

ENERGY MANAGEMENT 1: PHYSICAL ENERGY

In Part 1 we learned that while mindfulness is important in relaxing our brain, just as important is helping it work effectively through managing our energy levels, which will in turn help reduce stress and improve your mood.

It’s hardly news that inadequate nutrition, exercise and rest diminish people’s basic energy levels, as well as their ability to manage their emotions and focus their attention. But many people don’t find ways to practise consistently healthy behaviours, given all the demands in their lives.

George worked for a large international organisation. He was significantly overweight, ate poorly, lacked a regular exercise routine, worked long hours, and typically slept no more than five to six hours a night.

After he started seeing me, George began cardiovascular activity at least three times a week and strength training at least once. (Research shows that non-competitive, predictable and rhythmic exercise tends to be the most effective in improving your mood and reducing your anxiety. Good exercises to pursue include hatha yoga, walking and swimming.)

George started going to bed at a designated time and sleeping longer. He also changed his eating habits from two big meals a day (when he normally ‘gorged himself’, he said) to smaller meals and light snacks every three hours. The aim was to help him stabilise his glucose levels over the course of the day, avoiding peaks and valleys. He lost 12 kilos in the process, and his energy levels soared. ‘I used to schedule tough projects for the morning, when I knew that I would be more focused,’ George told me. ‘I don’t have to do that any more, because I find that I’m just as focused at 5pm as 8am.’

Another key ritual George adopted was to take brief but regular breaks at specific intervals throughout the workday – always leaving his desk. The value of such breaks is grounded in our physiology.

We saw in Part 2 that ultradian rhythms refer to 90- to 120-minute cycles during which our bodies slowly move from a state of high energy into a physiological trough. Towards the end of each cycle, the body begins to crave a period of recovery.

The signals include:

Physical restlessness

Yawning

Hunger

Difficulty concentrating

Many of us ignore these signs and keep working. The consequence is that our energy reservoir only becomes further depleted as the day wears on.

My research has found that intermittent breaks for renewal result in higher and more sustainable performance. The length of the breaks is less important than the quality. It’s possible to get a great deal of recovery in a short time – as little as several minutes – if it involves a ritual that allows you to disengage from work and truly change channels.

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