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- 1. T h e P o w e r o f C r e a t i v i t y M a r c h 2 5 , 2 0 2 3 A l l i s o n H e n d r i c k s S m i t h , P i n k W a r r i o r H o u s e P a t r i c i a V a r g a , C r e a t e t o H e a l
- 2. What will we be experiencing together? 2 P
- 3. “Stand still. The forest knows where you are. You must let it find you.” David Wagoner American Poet, 1926 – 2014 3 P
- 4. • Stress has a major affect on the inflammation levels in the body, and the weakening of the immune system, leading to disease. • Stress contributes to the most prevalent 6 major diseases that account for 75% of all medical costs or over $2 trillion. • These diseases are Cancer, Heart Disease, Alzheimer’s, Diabetes, Depression and Obesity. • These 6 diseases contribute to 7 out of 10 deaths in this country. Source: Dr. George Slavich, Department of Behavioral Sciences and Psychiatry, UCLA. Director of The Stress Lab. STRESS P 4
- 5. The Creative Process • Tune In • Shift Perspective • Embrace • Defuse P 5
- 6. Tune In Shife Embrace Defuse Warm up 6 • The 5 Minute Meditation • The 5 Minute Creative Writing Exercise P
- 7. PP. Meditation: Breathing for Balance 7 P
- 8. The power of scribbling and doodling 8 P
- 9. P “Creativity is intelligence having fun.” Albert Einstein 9 P
- 10. “Healing is a path that can be embraced. It is … a reversal of the process involved in becoming ill, and at the same time, an awakening to one’s true nature and meaning of life. Healing also involves an expansion of consciousness and a new understanding of who we are and why we are here.” Dr. Lawrence Wilson A 10
- 11. AA “Pain is an experience.” (E+R=O) The textbook Physical Medicine and Rehabilitation 11 A
- 12. ”I am grateful for cancer and the gift of healing. Cancer sharpened my abilities to see, hear and love. It also brought me very close to my God. Everything is a miracle.” Cancer Survivor 12 The Power of Gratitude A
- 13. A “Gratitude is affirming goodness and recognizing that the sources of this goodness are outside of self. Gratitude is available to everyone.” Robert Emmons, PhD, UC Davis 13 A
- 14. Gratitude, Grace, Empathy, Compassion 14 “Gratitude, like the creative spirit, has the ability to change you.” A
- 15. 15 The Benefits of Gratitude . Felt better about their lives as a whole. . Experienced greater levels of joy and happiness. . Felt optimistic about the future. . Got sick less often. . Felt stronger during trying times, becoming more resilient . Experienced fewer symptoms of stress. Source: Robert Emmons, PhD, Psychology, UC Davis A
- 16. A • More exercise • Better dietary behaviors • More efficient sleep • Reduced smoking and alcohol use • Lower blood pressure and healthier lipid panels Source: Robert Emmons, PhD, Psychology, UC Davis Gratitude is Good Medicine 16 A
- 17. P Cultivating a Gratitude Practice: . . Keep a Gratitude Journal . Write a Thank You Letter . Take a Gratitude Walk 17 P
- 18. P Prani Dhana When I don’t resist life … I am in grace. 18 P
- 19. Grace “Everybody can be great … you only need a heart full of grace, a soul generated by love.” Martin Luther King, Jr. P 19
- 20. Grace: Word ART “Grace is not knowledge or reason. Grace is the amount of light in our souls.” Pope Francis P 20
- 21. Grace: A Bright Word Mandala “a practice that offers infinite possibilities to express healing, gratitude, grace and love by writing words in a spiral.” P 21
- 22. Karuna Hum I am compassion. A 22
- 23. COMPASSION “Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.” Dalai Lama A 23
- 24. Compassion is … • Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. • Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together • Mindfulness involves being aware of one’s feelings in a clear and balanced manner. • The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. • Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Source: Greater Good Science Center, UC Berkeley A 24
- 25. Benefits of Compassion • Shifts the dynamics in regions of the brain so we can better manage difficult emotions and better tolerate stress. • Changes the body through the vagus nerve and heart rate variability. These two changes in the body build resilience to stress. • Inhibits fear and activates courage. • Improves mental health and psycho-social functioning. Source: National Institute for Clinical Application of Behavioral Medicine A 25
- 26. 26 Let me tell you a story … A
- 27. Gratitude for Self, Love of Self A 27
- 28. “I love that your heart can connect to the sun and the center of spirit – open, naked and unafraid. I love your learned compassion. You finally love kissing joy rather than grasping it. I love how you have developed a daily gratitude practice that sustains you and connects you to others.” Pink Warrior 28 A
- 29. “When we create ... All of our critical thoughts go away. When we dance, paint, scribble, doodle, Write and recite poetry … All our critical thoughts go away. We soar because we can.” Allison and Patricia 29 P
- 30. Thank you! A l l i s o n H e n d r i c k s S m i t h allison@pinkwarriorhouse.org (505) 577-5264 P a t r i c i a V a r g a pv@womenwwings.org (626) 403-7575
Editor's Notes
- During my years as a creativity coach working with domestic violence survivors, cancer and chronic pain patients along with their healthcare providers, I have witnessed the healing power of creativity, and how the creative process uncovers and enhances the finest of human qualities: gratitude grace compassion courage and strength. Today we are taking a closer look at Gratitude – what it is, why it is so important and how it can lead to grace, and compassion. TO me and the patients that I serve, creativity is a process of expansion and the emergence of new experiences … It is a mind-body intervention that helps break the stress and pain cycles. It is energy and information – and yes MAGIC – that turns our attention away from chronic pain, surgery, chemotherapy to something else … through all forms of creativity we can TUNE IN, SHIFT our experience of PAIN, Befriend or Embrace the pain and by doing so DEFUSE IT. GRATITUDE is one of the most powerful practices you can use with your patients, survivors, caregivers … I have seen a gratitude practice shift their perspective on cancer and the pain it causes.
- We will be using and experiencing several creative modalities that both Allison and I use in our practices with patients. Meditation / Visualization Creative Writing – or Scribbling and Doodling Inspirational Music Color and Motion of art GRATITUDE JOURNALING including a love note to self writing exercise … being grateful for your self. The Five Principles of a creative practice include: 1. Meditation and Guided Imagery 2. Inspirational Messaging 3. The Visual Arts 4. Music and Tone 5. Motion and Exercise
- This quote from Poet Emeritus David Wagoner sets the tone for our hour together. Wagoner taught poetry at the University of Washington for many years – he studied and worked with the native American population in the Northwest – his poetry often reflects the wisdom and teachings of our Native American Culture. I read the full poem to you now – first published in 1972 in his book RIVERBED. This poem is important for our conversation today because we see it at the precursor to the mindfulness movement. . It invites us to be still and listen. Be present. Be here. Know who you are. Don’t jump into the uncertainty and isolation of the future or the criticism of the past. Be here now. Could not be more relevant for today for the stress, and the uncertainty, of Cancer – The antidote is a human, mindful, creative approach to all aspects of your life.
- Stress is a killer – always has been and always will be …I met Dr. George Slavich of UCLA’s Stress lab many years ago and he tells us that Stress has a major effect on the body and contributes to the 6 major diseases, that account for 75% of all medical costs or $2 trillion. Heart Disease, Cancer, Alzheimers, Diabetes, Pulmonary / lung disease and depression … The antitode is as simple as breathing . Mindfulness, meditation and other practices that calm the mind and still the body can have tremendous impact on healing and healthcare Researchers have found that Conscious breathing contributes to your overall health and well-being. Meditation takes us inward … Focusing on your breath brings you to the here and now – is a form of mindfulness … During a busy jam packed day, It’s easy to forget the breath …particularly when you get stressed. In Sanskrit prana means breath - PRANA – energy – life force … Practicing PRANA – breathing – can bring you greater peace and YES, more creativity! Just a few minutes of conscious breathing can shift your perspective and mood The more you practice connecting with your breath, the more spontaneously you move from any type of stress to peace and calm. It’s like exercise and muscle memory… So let’s shift gears and actually practice meditation … Make yourself comfortable and close your eyes (or hold a soft gaze before you.) Feel your feet firmly planted on the ground … begin to be aware of your breath and just breath slowly and deeply with each breath allow yourself to become more deeply relaxed … meditation is as simple as following your breath … you can think of it as a highway of thoughts passing you by … you don’t have to engage with the thoughts … just let them go … Now gently introduce the mantra SO HUM – I AM – SO HUM … this mantra is the sound of breath … SO HUM. With each breath you go deeper into a relaxed state. If you become distracted by feelings or sounds, just return to the mantra SO HUM. Please continue with your meditation for 4 or 5 minutes, and when it’s time to finish and release the mantra, you will hear a soft bell. SOFT BELL RINGS. (no more than 5 minutes) It’s time to release the mantra … when ready, please gently open your eyes …
- The Creative process is profound in it’s ability to tune you into you, it helps you to shift your perspective on what you are going through … embrace the challenges before you and defuse the power these challenges have over you. Creativity – any kind of art, writing et al is great for reducing stress. We all know STRESS kills I have a broad definition of creativity that includes guided meditation, visualization, uplifting music, the color and notion of art, all forms of creative writing including poetry, short form narrative, gratitiude journaling and what I call scribbling and doodling … which we will be doing shortly. All of these things help reduce stress …. Creativity tunes you into you – self knowledge is very empowering and yes, priceless. Some of the most effective leaders know themselves well – they know how to connect with self and others. Let’s continue to get grounded – this time with meditation and creative writing Tune In Shift Perspective Embrace Defuse
- Stress is a killer – always has been and always will be …I met Dr. George Slavich of UCLA’s Stress lab many years ago and he tells us that Stress has a major effect on the body and contributes to the 6 major diseases, that account for 75% of all medical costs or $2 trillion. Heart Disease, Cancer, Alzheimers, Diabetes, Pulmonary / lung disease and depression … The antitode is as simple as breathing Mindfulness, meditation and other practices that calm the mind and still the body can have tremendous impact on healing and healthcare Researchers have found that Conscious breathing contributes to your overall health and well-being. Meditation takes us inward … Focusing on your breath brings you to the here and now – is a form of mindfulness … During a busy jam packed day, It’s easy to forget the breath …particularly when you get stressed. In Sanskrit prana means breath - PRANA – energy – life force … Practicing PRANA – breathing – can bring you greater peace and YES, more creativity! Just a few minutes of conscious breathing can shift your perspective and mood The more you practice connecting with your breath, the more spontaneously you move from any type of stress to peace and calm. It’s like exercise and muscle memory… So let’s shift gears and actually practice meditation … Make yourself comfortable and close your eyes (or hold a soft gaze before you.) Feel your feet firmly planted on the ground … begin to be aware of your breath and just breath slowly and deeply with each breath allow yourself to become more deeply relaxed … meditation is as simple as following your breath … you can think of it as a highway of thoughts passing you by … you don’t have to engage with the thoughts … just let them go … Now gently introduce the mantra SO HUM – I AM – SO HUM … this mantra is the sound of breath … SO HUM. With each breath you go deeper into a relaxed state. If you become distracted by feelings or sounds, just return to the mantra SO HUM. Please continue with your meditation for 4 or 5 minutes, and when it’s time to finish and release the mantra, you will hear a soft bell. SOFT BELL RINGS. (no more than 5 minutes) It’s time to release the mantra … when ready, please gently open your eyes …
- Focusing on our breath brings us to the here and now – Conscious breathing contributes to our overall health and well-being. It’s easy to forget the breath … and that right here right now, all is well In Sanskrit prana means breath - PRANA – energy – life force – breath. Practicing PRANA – breathing – can bring greater peace, mental clarity and YES, more creativity! My favorite thing! Just a few minutes of conscious breathing particularly when feeling stressed or anxious, can shift_perspective and mood The more we practice connecting with our breath, the more spontaneously we move from any type of stress to peace and calm. Muscle memory – like exercise … As we prepare to meditate together. Let’s consider our centering thought – I AM one with my breath … I AM one with my breath. Make yourself comfortable and close your eyes or hold a soft gave before you. Feel your feet firmly planted on the ground … begin to be aware of your breath and just breath slowly and deeply with each breath allow yourself to become more deeply relaxed … Now gently introduce the mantra. SO HUM – I AM – SO HUM … this mantra is the sound of breath … SO HUM. With each breath you go deeper into an expanded state of awareness. If you become distracted by feelings or sounds, just return to the mantra SO HUM. Please continue with your meditation and when it’s time to finish and release the mantra, you will hear a soft bell. SOFT BELL RINGS It’s time to release the mantra … when ready, please open your eyes feeling refreshed … Now, please write in your journals the words that best describe your most precious gifts. Whatever pops up for you please write down … If you get stuck simply write I AM I AM several times and let the words flow – or pick a word that best describes how you are feeling in this moment. Keep writing that word or phrase down until other words begin to tumble onto your page – free associate – let the hand continue across the page – you can write or draw anywhere – no rules to this other than keep writing …
- CREATIVITY IS MINDFULNESS Here is a quote from Albert Einstein – UNCLE ALBERT – Creativity is Intelligence having fun … PV: Fun being the key operative word … WE are all born creative … unfortunately as we age, we replace some of our most precious talents with more serious or mature endeavors. Play, random acts of silliness, fun for funs sake are lost in the pursuit of practical education, work and success. AHS: Albert Einstein German born theoretical physicist, who developed the theory of relativity.
- Turn it over to Allison – Quote THEN AHS – her ideas on healing PV – her thoughts on healing
- So what inspired me to research gratitude? In early 2010 I started working with Cancer Patients and their families at Adventist Health in Glendale … one of the exercises I had this particular class start with was “Cancer is … Cancer Is… Cancer is … by the way you can do this with your patients – get them to write pain is … pain is … After writing for 10 minutes or so, I asked if anyone would like to share … one woman raised her hand and said yes: Cancer is a Gift. I was bowled over by what I heard … cancer is a gift … I am grateful for cancer … Cancer is an opportunity for me to know myself better, to know my God better, to know my family and community better. CANCER SHARPENED MY ABILTIES TO SEE, HEAR AND LOVE – no pitty party here … Most of the messaging we see about cancer is it is a MEAN FIGHT – it’s the emperor of all Maladies. Someone started a movement called Fuck Cancer …. Even the American Cancer Society talks about the battle ahead … we have got to defeat the enemy! YET, I hear about gratitude every time I meet with DV survivors, patients and their families – grateful to be alive … grateful for the care they are receiving (EXTRA WORDS) … by asking about their family, what they are grateful for … through breathing, meditating, gratitude journaling – any type of creativity – inspiring music … the color and motion of art … this is one of the reasons why I sent all of you the gratitude journals and art cards … gratitude journaling with your patients is a great way to work with them … you can give them the art card and ask them to twist and turn the card then tell you what they see … All good ways to break the stress and pain cycles.
- Gratitude is also an awareness of the good things that happen in your life Gratitude involves a warm sense of appreciation for someone or something it’s a sense of goodwill that you can feel in your heart. What is gratitiude to you?
- READ FROM YOUR GRATITUDE JOURNAL.
- Gratitude is part of the creative process – it has the ability to change you. Many scientific studies, including research by renowned psychologists Robert Emmons and Michael McCullough, have found that people who consciously focus on gratitude experience greater emotional well-being and physical health than those who don’t. In comparison with control groups, those who cultivated a gratitude practice: Felt better about their lives as a whole Experienced greater levels of joy and happiness Felt optimistic about the future Got sick less often Felt stronger during trying times … becoming more resilient Experienced fewer symptoms of stress
- Here are three simple things to help you and your patients: Keep a Gratitude Journal And I would do this with your patients – ask them what they are grateful for, have them write down at least 3 things and then have them speak their gratitudes aloud … When you speak your gratitudes aloud, you are sharing your goodness with others – simple and profound. As you write in your journal, remind yourself to come up with new gratitudes each day … — this will make you look more deeply at all the little things that enhance your life and give you joy ... waking in a warm bed; inspiring music; a phone call from a friend; the ability to touch, see, or hear; your health. You can write in your journal just before bed, when you wake up in the morning, or even before or after meditation. The time of day isn’t important; what is important is that you consistently take a few moments to consciously focus your mind on your blessings. Commit to keeping a journal for a month. What we put our attention on expands in our life. By offering gratitude for all the goodness we experience, we’re inviting more goodness into our lives. Write a Thank You Letter Make a list of several people who have had a profound impact on your life. Choose one and write a thank you letter expressing gratitude for all the gifts you’ve received from that person. If possible, deliver your gratitude letter in person. In studies of people who have practiced this form of gratitude, the results have been amazing. Often the recipient of the letter had no idea what an impact he or she had had on another person and were deeply touched by the expression of such authentic gratitude. While we may often thank people verbally, the written word can often be even more powerful because someone has taken the time to write their appreciation. A letter can also be re-read and treasured, creating joy and love that will continue to ripple out into the universe. I can’t tell you the number of times I have sent thank you notes to people over the years … and they call to say THANK YOU FOR THE THANK NOTE – I appreciated it … made my day. Use the card you have as a thank you note … send it out to someone and see what comes back to you … 3) Take a Gratitude Walk This is a particularly useful practice when you’re feeling down or filled with stress and worry. Set aside 20 minutes (or longer if you can) and walk in your neighborhood, through a park, around your office, or somewhere in nature. As you walk, consider the many things for which you are grateful ... nurturing relationships, material comforts, the body that allows you to experience the world, the mind that allows you to really understand yourself, and your essential spiritual nature. Breathe, pause, and be grateful for the air that is filling your lungs and making your life possible. Pay attention to your senses—everything you’re seeing, hearing, feeling, smelling, and maybe even tasting—and see how many things you can find to feel grateful for. This is a powerful way to shift your mood and open to the flow of abundance that always surrounds you.
- Grace Being grateful also opens you up to being in the state of grace. Grace is often used as an expression of the divine for example, The Grace of God. Grace is also anelegance of action such as walking with grace. It also means being comfortable in your own skin. Grace means that ou area part of something deep and powerful and sustaining. What is grace to you?
- Every time I do this creative exercise participants tell me it shifts their perspective on what they are going through … it gets them to think in a different way, see things in a different way. Compassion is: Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together Mindfulness involves being aware of one’s feelings in a clear and balanced manner. The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Oxytocin is a hormone secreted by the posterior lobe of the pituitary gland, a pea-sized structure at the base of the brain. It's sometimes known as the "cuddle hormone" or the "love hormone," because it is released when people snuggle up or bond socially.Jun 4, 2015 Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. The source for all of these points is The Greater Good Science Center at UC Berkeley, CA
- Compassion is: Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together Mindfulness involves being aware of one’s feelings in a clear and balanced manner. The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Oxytocin is a hormone secreted by the posterior lobe of the pituitary gland, a pea-sized structure at the base of the brain. It's sometimes known as the "cuddle hormone" or the "love hormone," because it is released when people snuggle up or bond socially.Jun 4, 2015 Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. The source for all of these points is The Greater Good Science Center at UC Berkeley, CA
- Compassion is: Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together Mindfulness involves being aware of one’s feelings in a clear and balanced manner. The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Oxytocin is a hormone secreted by the posterior lobe of the pituitary gland, a pea-sized structure at the base of the brain. It's sometimes known as the "cuddle hormone" or the "love hormone," because it is released when people snuggle up or bond socially.Jun 4, 2015 Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. The source for all of these points is The Greater Good Science Center at UC Berkeley, CA
- What is compassion? Compassion literally means “to suffer together.” Among emotion researchers, it is defined as the feeling that arises when you are confronted with another’s suffering and feel motivated to relieve that suffering. Compassion is not the same as empathy – to me, empathy is the gateway to Compassion … While empathy refers more generally to our ability to take the perspective of and feel the emotions of another person, compassion is when those Feelings and thoughts include the desire to help. You take action.
- Compassion is: Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together Mindfulness involves being aware of one’s feelings in a clear and balanced manner. The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Oxytocin is a hormone secreted by the posterior lobe of the pituitary gland, a pea-sized structure at the base of the brain. It's sometimes known as the "cuddle hormone" or the "love hormone," because it is released when people snuggle up or bond socially.Jun 4, 2015 Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. The source for all of these points is The Greater Good Science Center at UC Berkeley, CA
- . It inhibits fear and activates courage. . It shifts the dynamics in regions of the brain so we can better manage difficult emotions and better tolerate stress. . It changes the body through the vagus nerve and heart rate variability. These two changes in the body build resilience to stress. . It improves mental health and psycho-social functioning. It inhibits fear and activates courage. . It shifts the dynamics in regions of the brain so we can better manage difficult emotions and better tolerate stress. . It changes the body through the vagus nerve and heart rate variability. These two changes in the body build resilience to stress. . It improves mental health and psycho-social functioning. Source: National Institute for The Clinical Application of Behavioral Medicine Compassion is: Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together Mindfulness involves being aware of one’s feelings in a clear and balanced manner. The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. The source for all of these points is The Greater Good Science Center at UC Berkeley, CA
- ALLISON – to tell the story of the breast cancer patient … So what is compassion So imagine in your mind’s eye a single mother making dinner for her two children. She has all the burners going, turned up high and her attention is diverted to a cry from the bedroom … she leaves the kitchen to attend to the kids. Before you know it, the kitchen is ablaze and the fire takes off … she panics but remembers to call 911. The sirens blare, the red lights of the firetrucks illuminate the scene … A firefighter steps out of the truck and sees the house ablaze. The situation is serious. The firefighter gears up and heads toward the blaze. Why would a firefighter run into a burning building? Doing their job, yes. To save a family of course. Out of kindness? Maybe. There’s something else going on here … the firefighter calls on their training and resources … the skills developed over the years. Motivation is key - propels them forward … toward the crisis not away. This motivation is called compassion. The firefighter is compassionate. Once saved, we know that the family is GRATEFUL … Both compassion and gratitude are tremendous human qualities and serious aspects of good health… These two states of being are being studied a lot … why? Because they are the key to so much healing. So how do we get to compassion and gratitude? Through creativity …
- . It inhibits fear and activates courage. . It shifts the dynamics in regions of the brain so we can better manage difficult emotions and better tolerate stress. . It changes the body through the vagus nerve and heart rate variability. These two changes in the body build resilience to stress. . It improves mental health and psycho-social functioning. It inhibits fear and activates courage. . It shifts the dynamics in regions of the brain so we can better manage difficult emotions and better tolerate stress. . It changes the body through the vagus nerve and heart rate variability. These two changes in the body build resilience to stress. . It improves mental health and psycho-social functioning. Source: National Institute for The Clinical Application of Behavioral Medicine Compassion is: Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together Mindfulness involves being aware of one’s feelings in a clear and balanced manner. The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. The source for all of these points is The Greater Good Science Center at UC Berkeley, CA
- . It inhibits fear and activates courage. . It shifts the dynamics in regions of the brain so we can better manage difficult emotions and better tolerate stress. . It changes the body through the vagus nerve and heart rate variability. These two changes in the body build resilience to stress. . It improves mental health and psycho-social functioning. It inhibits fear and activates courage. . It shifts the dynamics in regions of the brain so we can better manage difficult emotions and better tolerate stress. . It changes the body through the vagus nerve and heart rate variability. These two changes in the body build resilience to stress. . It improves mental health and psycho-social functioning. Source: National Institute for The Clinical Application of Behavioral Medicine Compassion is: Self-Kindness: be caring and understanding with oneself rather than being harsh or critical or judgmental. No “stiff upper lip” approach but soothing and comforting self-talk and actions. Common Humanity: recognize that all humans are imperfect, we all make mistakes, that we are all in this together Mindfulness involves being aware of one’s feelings in a clear and balanced manner. The power of self-compassion is real and manifests in our bodies. When we soothe our own pain, we are tapping into our mammalian care-giving system. One of the things this care giving system does is release oxytocin. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. Research shows that increased levels of oxytocin increase feelings of trust, calm, safety and being connected. The source for all of these points is The Greater Good Science Center at UC Berkeley, CA