This document discusses achieving and maintaining mental fitness. It outlines several benefits of mental fitness such as improved cognitive processing, peacefulness, and physical health. It also discusses research that shows the long-term positive effects of mental fitness on areas like stress response and immune function. The document recommends practices like sleep, physical activity, nutrition, and contemplative activities like loving-kindness meditation and subtle mind training to develop mental fitness. It provides examples of foods and vitamins that support optimal brain function and mental well-being.
Life is filled with hectic schedules and stress. Here are a few steps that can help you think clearly during stressful situations. Let MaidPro take something off your to-do list.
Positive thinking can be achieved through a few different techniques that have been proven effective, such as positive self-talk and positive imagery.
Here are some tips to get you started that can help you train your brain how to think positively.
Life is filled with hectic schedules and stress. Here are a few steps that can help you think clearly during stressful situations. Let MaidPro take something off your to-do list.
Positive thinking can be achieved through a few different techniques that have been proven effective, such as positive self-talk and positive imagery.
Here are some tips to get you started that can help you train your brain how to think positively.
Three Tips for Staying Sane in the Mental Health FieldTodd Belok
Todd Belok studies at the Touro College of Osteopathic Medicine while he serves in the United States Army Reserve. Previously, Todd Belok was a mental health technician at Temple University Hospital-Episcopal Campus.
Dr Miguel Farias and Catherine Wikholm explain that while meditation has it's place in our lives it also requires further study before we treat it as cure all for mental illness.
What happens when those psychological capacities get extended past their ability, through pressure or through horrible accidents? Or on the other hand what happens when we are tormented with a psychological malady as a result of our qualities or our condition?
While surely, the world needs to still, sit up and take more serious notice of the concept and talk around mental health, the awareness in this age of social media communication has increased manifold.
Screening for mental health ppt by Dr. MumuxMumux Mirani
Screening for mental health ppt. Sports psychology, screening for health, fitness and wellness. A health promotion and fitness topic by Dr. Mumux Mirani.
Three Tips for Staying Sane in the Mental Health FieldTodd Belok
Todd Belok studies at the Touro College of Osteopathic Medicine while he serves in the United States Army Reserve. Previously, Todd Belok was a mental health technician at Temple University Hospital-Episcopal Campus.
Dr Miguel Farias and Catherine Wikholm explain that while meditation has it's place in our lives it also requires further study before we treat it as cure all for mental illness.
What happens when those psychological capacities get extended past their ability, through pressure or through horrible accidents? Or on the other hand what happens when we are tormented with a psychological malady as a result of our qualities or our condition?
While surely, the world needs to still, sit up and take more serious notice of the concept and talk around mental health, the awareness in this age of social media communication has increased manifold.
Screening for mental health ppt by Dr. MumuxMumux Mirani
Screening for mental health ppt. Sports psychology, screening for health, fitness and wellness. A health promotion and fitness topic by Dr. Mumux Mirani.
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This slideshow was created by Kathleen Todd and Susan Green who teach about the benefits of meditation, particularly as a way of coping with heart health issues.
Most of the patients who attend their sessions have had some type of heart rhythm problem that can be possibly be controlled by medication, implantable pacemaker/defibrillators and now a new tool, meditation.
For more information about meditation and heart health, you can contact Kathleen Todd through her website: http://kathleentodd.com/
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Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
We all have good and bad thoughts from time to time and situation to situation. We are bombarded daily with spiraling thoughts(both negative and positive) creating all-consuming feel , making us difficult to manage with associated suffering. Good thoughts are like our Mob Signal (Positive thought) amidst noise(negative thought) in the atmosphere. Negative thoughts like noise outweigh positive thoughts. These thoughts often create unwanted confusion, trouble, stress and frustration in our mind as well as chaos in our physical world. Negative thoughts are also known as “distorted thinking”.
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The empire's roots lie in the city of Rome, founded, according to legend, by Romulus in 753 BCE. Over centuries, Rome evolved from a small settlement to a formidable republic, characterized by a complex political system with elected officials and checks on power. However, internal strife, class conflicts, and military ambitions paved the way for the end of the Republic. Julius Caesar’s dictatorship and subsequent assassination in 44 BCE created a power vacuum, leading to a civil war. Octavian, later Augustus, emerged victorious, heralding the Roman Empire’s birth.
Under Augustus, the empire experienced the Pax Romana, a 200-year period of relative peace and stability. Augustus reformed the military, established efficient administrative systems, and initiated grand construction projects. The empire's borders expanded, encompassing territories from Britain to Egypt and from Spain to the Euphrates. Roman legions, renowned for their discipline and engineering prowess, secured and maintained these vast territories, building roads, fortifications, and cities that facilitated control and integration.
The Roman Empire’s society was hierarchical, with a rigid class system. At the top were the patricians, wealthy elites who held significant political power. Below them were the plebeians, free citizens with limited political influence, and the vast numbers of slaves who formed the backbone of the economy. The family unit was central, governed by the paterfamilias, the male head who held absolute authority.
Culturally, the Romans were eclectic, absorbing and adapting elements from the civilizations they encountered, particularly the Greeks. Roman art, literature, and philosophy reflected this synthesis, creating a rich cultural tapestry. Latin, the Roman language, became the lingua franca of the Western world, influencing numerous modern languages.
Roman architecture and engineering achievements were monumental. They perfected the arch, vault, and dome, constructing enduring structures like the Colosseum, Pantheon, and aqueducts. These engineering marvels not only showcased Roman ingenuity but also served practical purposes, from public entertainment to water supply.
The French Revolution, which began in 1789, was a period of radical social and political upheaval in France. It marked the decline of absolute monarchies, the rise of secular and democratic republics, and the eventual rise of Napoleon Bonaparte. This revolutionary period is crucial in understanding the transition from feudalism to modernity in Europe.
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Ethnobotany and Ethnopharmacology:
Ethnobotany in herbal drug evaluation,
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New development in herbals,
Bio-prospecting tools for drug discovery,
Role of Ethnopharmacology in drug evaluation,
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22. Subtle mind activity Focus on breathing As distracting, random thoughts interrupt your concentration, let them pass by and re-focus on breathing Objectively witness your mental activity Always come back to focus of breathing and observe your calmer mind As the mind becomes calmer, there will be a shift in focus from the breathing to the still mind This may be short at first, but observe how the still mind feels; explore its qualities, the feelings, and questions it may present Look inward to the inner self Quietly return to normal consciousness, reflect, and journal
24. References (n.d.) Brain Waves. Brain Waves. Retrieved from http://www.brainwavesblog.com/gamma-brain-waves-information/ Dacher, E. (2006) Integral Health: The Path to Human Flourishing. Laguna Beach, CA: Basic Health Publications, Inc. Lazarus, PhD, C. (2011) Three Keys to Optimum Mental Fitness: How to Exercise Your Psychological Muscles. Psychology Today. Retrieved from http://www.psychologytoday.com/blog/think-well/201105/three-keys-optimum-mental-fitness Marano, H. E. (2011) Keen Cuisine: The Bs Get an A. Psychology Today. Retrieved from http://www.psychologytoday.com/articles/201103/keen-cuisine-the-bs-get Marano, D. (2008, reviewed 2011) Nature’s Bounty: The Smartest Food. Psychology Today. Retrieved from http://www.psychologytoday.com/articles/200805/natures-bounty-the-smartest-food Schlitz, M., Amorok, T., Micozzi, M. (2005) Consciousness and Healing: Integral Approaches to Mind-Body Medicine. St. Louis, MO: Elsevier Churchill Livingstone
Editor's Notes
Mental Fitness
Mental fitness is a key component in a person’s pursuit to health, happiness, and wholeness. The overlooked need to train the brain for mental fitness has compelling and motivating benefits. Physical fitness is obtained with a partnership with nutritional practices. It is no different with mental fitness. Nutrition is an aspect that is essential in mental fitness. Although the brain and its mental capacities are extremely complex, it can be simply fun and relaxing to practice activities that will promote mental fitness. (Dacher, 2006)
The benefits of mental fitness are prosperous health as a whole person. This incorporates the mind, body, and spirit. Mental training can change the cognitive process from ordinary to exceptional. A person will be internally filled with peacefulness, joy, openness, serenity, loving-kindness, happiness as they develop mental fitness. Observations have also shown mental fitness reduces anger, hatred, fear, worry, confusion, and doubt. With consistent practice, mental fitness develops the ability to go beyond coping with life stressors reaching a high level of mental integration. High levels of compassion developed from mental fitness produce an acute physical awareness that gives the ability to always be ready for action to help others and relieve suffering. Because the body is not being bombarded with high levels of stress hormones that can weaken the body physically causing cardiovascular disease and immune deficiencies, a person will be physically healthier and able to obtain and maintain a prosperous physical health. (Dacher, 2006)
Antoine Lutz and his research group from the University of Wisconsin conducted a study with mental Olympians known as contemplative scholars. Gamma brain waves which are associated with producing levels of intelligence, memory, compassion, self-control, increased perception of reality, and happiness (Brain Waves, n.d.) were measured on the contemplative scholars as they were asked to produce a mental state of compassion. Their gamma brain waves were significantly higher and more synchronized than the control group who were not involved in contemplative practice. Furthermore, the contemplative scholars started with higher gamma waves which suggest that long-term changes as well as the obvious short-term cognitive changes can occur with mental fitness. (Dacher, 2006)Can mental fitness change our natural temperament and disposition towards coping with stress? Dr. Richard Davidson at the University of Wisconsin conducted testing that shows we are indeed born with a disposition towards pessimism or optimism. However, he also conducted a study using some of the employees of a biotechnology firm. The purpose of the study was to observe the affects of stress management and relaxation techniques on emotion levels, anxiety levels, brain activity, and immune system health. This first group was started with a flu vaccine and immediately began a course on stress management and relaxation. The second group was given the flu vaccine but had to wait until the first group finished the training course. The first group showed immediate reduction in negative stress responses and a healthier immune response to the flu vaccination; and continued to show a more optimistic response to stressors four months after the course. This study shows that the mind can be re-trained and be “transformed from the ordinary to the exceptional.” (Dacher, 2006) A type of spiritual focus is forgiveness. Forgiveness is essential in reaching optimal physical and mental fitness. In a randomized control study by Frederic Luskin and his colleagues, a large group of volunteers with unresolved interpersonal hurt participated. Luskin states that those randomly selected to receive training in the steps of forgiveness showed “significant improvement in hurt, state and trait anger and optimism, and reported significantly less stress”. Physical effects of stress also showed significant reduction. In an 18-week follow up, participants continued to show significant improvement of forgiveness towards their offenders compared with the control group. (Schlitz, Amorok, Micozzi, 2005)
How is mental fitness achieved? The basic components of mental fitness are adequate sleep, physical activity, positive self talk to promote self-esteem, visualizing yourself having achieved goals, nutrition, and relaxation which can be obtained through contemplative practices. (Lazarus, 2011). The most important component of mental fitness is persistence and practice.
Changing nutritional habits is not always easy to do. However, adding brain enhancing vitamin and mineral supplements, and eating brain enhancing foods can make a big difference in mental fitness and the quality of the benefits from mental fitness. Important nutritional needs of the brain are B-complex vitamins, carbohydrates, fiber, antioxidants such as vitamins C and E, and Omega fatty acids. (Marano, 2011)
B-complex vitamins contribute to lower homocysteine levels. High homocysteine levels are associated with strokes and Alzheimer’s disease. Low levels of B6, B12, and folic acid are associated with cognitive decline and depression. B-complex vitamins help in coping with stress, improved mood and mental well-being, and increased mental processing during intense mental performance. They help protect against fatigue during periods requiring concentrated attention. Foods high in B vitamins are liver, lentils, pinto beans, asparagus, spinach, bananas, and potatoes. B12 is found only in meats and fish. (Marano, 2011)
Reducing oxidative stress and inflammation also promotes a healthy brain. Antioxidant foods include blueberries, blackberries, pomegranates, strawberries, purple grapes, and other foods high in flavonoid phytochemicals. Walnuts, almonds, and pecans provide the brain with essential oils which are associated with reducing inflammation at the cellular level. Combining the antioxidant foods with the essential oils foods can work synergistically together to provide a super food for the brain such as blueberries with walnuts, avocados, or coconut oil. Other important spices and herbs are leafy greens high in folic acid which preserves memory function, rosemary when used as a tea or to spice foods has also shown to promote health memory function, and zinc is also important in preventing degenerative diseases such as Alzheimer’s. (Marano, 2008)
Habits that deplete mental fitness are smoking, drinking caffeine, refined sugar, fructose corn syrup, processed foods, and fast foods.
Two activities that can be adopted to learn contemplative practice are Loving-Kindness and the Subtle Mind. Start with the Loving-Kindness activity and practice it twice a day for one week. Move on to the Subtle Mind activity and practice it twice a day, extending it to become part of your lifestyle. (Dacher, 2006)
The Loving-Kindness activity promotes a shift in focus from self to others. This shift develops compassion which, as discussed earlier is an essential skill to achieve mental fitness. The goal is to complete the entire exercise which can take approximately 15 minutes. However, if needed, start with progressive steps of five minute increasing intervals. 1. To help in visualizing loving-kindness, picture someone in your mind that you hold an abundance of loving-kindness. Fully experience the feelings by opening your heart and letting the loving-kindness felt for this person completely envelope your being. 2. Turn these feelings toward yourself. Start with your body, accepting every part, every aspect; flooding yourself both physically and mentally with the loving-kindness. Release all holdings and cut all ties that prevent complete freedom in loving and being kind to yourself.3. Embrace your inner mind, specifically the peace, stillness, and gentleness that now abides in your spirit and soul. Let the loving-kindness permeate your mind, body, and soul.4. You are precious and uniquely created. Embrace yourself as you are, with complete and unconditional loving-kindness. Take time now to let this self love completely permeate your body to the cellular level.5. Picture a loved one who is suffering. As you breathe in, all their suffering will follow the breath and be dissolved in your heart. On the out breath, health, happiness, and wholeness will indwell this loved one and permeate every cell in their being. You can picture this as being an instrument in God’s hands as you do this step by the Father’s hand, through the Holy Spirit, in the name of Jesus Christ. This is a time to listen for inspiration in how you can help this loved one. 6. Now expand the taking and giving to include those beyond immediate loved ones to acquaintances and strangers.7. Enlarge the circle of taking and giving to include your enemies. Continue this step to the end of your practice time. (Mathew 5:43-44, love your enemies)It is important to reach the goal of deeply feeling this loving-kindness, to expel the self-centeredness, and to quiet your mind. Take time to reflect on the practice noting your feelings and your current state of mind. Write down any notes that come to mind. Quietly return to your normal activities. Practice the Loving-Kindness exercise twice daily for one week. (Dacher, 2006)
After practicing the Loving-Kindness exercise for one week, replace it with the Subtle Mind practice which will take you through three phases of consciousness; witnessing mind consciousness, calm-abiding consciousness, and unity consciousness. Each phase further develops a clear, quiet, peaceful mind that can bring a state of pure awareness essential to holistic health.1. Using belly breathing as a focal point, take ten deep breaths. Then breath comfortably as you ease into a relaxing state of being while focusing on your breathing.2. As distractions enter your mind, notice them but let them pass by and then return to focusing on breathing. Forcing your mind to come back to focusing on the breathing after each distraction is essential in taming the chattering mind. As your mind learns to quiet, you can gently ease up on focusing on the breathing and start objectively witnessing your mental activity as opposed to being controlled by the mental activity. Practice this step for several minutes.This step is enlightening moment into how the mental activity involuntarily pulls you toward random thoughts. Observe the random thoughts and then let them move on. Disallow any attachment or holding on, let them drift by. You are becoming aware of the witnessing mind, a state of objective observing how the mind works. 3. Be patient during the initial training; always come back to the focus of breathing and then observation of your calming mind. During this phase of calm-abiding consciousness it is the goal to balance the intensity of focusing on your breathing and the relaxation of the chattering mind. You want to be focused enough on the breathing to keep the mind from grasping on random thoughts but loose enough to allow the mind to ease tension. 4. Eventually, with effort and practice, the still mind becomes the focus, not the breathing. At this shift in focus, unity consciousness, observe how you feel. Think abstractive and observe the qualities of the quiet mind. Explore it; observe how it relates to you as you are now. At first, this may only last a moment but practice will help your experience grow and mature. The goal is to look inward, know your inner self, see the quality of the inner essence and be assured it is always there.As you finish your exercise, slowly return to the consciousness of the room. Reflect on the experience; allow time for inspiration and vision. Write notes in a journal of your experience. (Dacher, 2006)
Including mental fitness in your pursuit for health will add extraordinary prosperous health which includes happiness, and wholeness.