Kevin Luevano's Key Ideas from The Worry-Free Mind
by Carol Kershaw, Bill Wade

• Delta (0-4 Hz): Occurs in deep sleep and is extremely useful for growth and regeneration.
• Theta (4-7 Hz): The frequency of deep relaxation, and is often reached in the moments after we wake up from the deep sleep.
• Alpha (7-12 Hz): It is a conscious and calm state that allows you to regain energy.
• Beta (12-35 Hz): A bright and attentive state. It's good for the kind of focused attention you need for getting some work done.
• Gamma (35-70 Hz): The sought-after state of flow exists, characterized by a blissful state of peace.

• The key to cultivating a worry-free mind is to redirect your focus away from the things that trigger worry and stress.
• One of the best ways to refocus your attention is to use peripheral vision—keep your attention locked straight ahead, but notice what’s to the left or right edges of your vision.

• When you spend all your time worrying, you're blocking any chance of happiness, not to mention wasting energy that could be used to make a brighter future.
• Future thinking is about looking forward with positivity and seeing opportunity rather than problems.

• If we keep thinking about a certain memory, we can get stuck in that emotion.
• When we get hung up on a past regret, it also prevents the mind from focusing on creating new and better emotions in the present or recognizing opportunities for a better future.

• First, identify the precise trigger by asking yourself probing questions, such as “Is it certain people that make me worried or fearful? Or is it a specific type of place?”
• The second step is to get closer to your feelings. Do this by asking questions such as, “Is there a physical discomfort associated with my worries?”
• The third step is to ask yourself, “What do I need to do to rid myself of this feeling?”
• Finally, there are four feelings that you can keep in mind to refocus your mind and reduce worry: curiosity, lust, care and play.

• When you’re overcome with worry, you want to be ready with the steps you can take to start calming yourself down and feeling better.
• The best way to do this is to synchronize at least part of your brain down to the alpha frequency. When this is achieved, a clear mind will be your new normal, and worries will be an infrequent and controllable part of life.
• The ability to synchronize the human brain to alpha was first demonstrated in the 1960s by Les Fehmi.
• In the 1970s, Anna Wise and C. Maxwell Cade, found that meditation led to an increased amount of alpha frequency in the brain.

It’s completely natural to worry from time to time. But it’s a problem when your life is controlled by fears and anxieties. Fortunately, there are ways we can calm our mind and get some relief. The brain is very capable of falling into patterns that constantly promote stressful thoughts. But we can add new patterns to our daily routine, and, before long, change the negative into a positive.