Meditation is not a process for attaining super powers instead it's a process of being more mindful in the present moment.

What is meditation 

Many people start doing meditations to get supernatural powers within a month or to completely be devoid of distracting thoughts. But then after sometime they just end their meditation practice because they could not have 0 thoughts while meditating.

What is actually meant by having high expectations?

Don't expect results on the first 5 days of meditation because you will never get any benefit. Instead don't expect any results from meditation and just practice for the sake of having 5-10 min of peace each day.

What should you expect from meditation ?

Although meditation helps in improving mindfulness (which is a superpower in itself btw) but the results are super slow.I personally have been practicing meditation consistently for 6 months now but I haven't seen much results

Does meditation even has results 

Ofcourse why not, just remember most things which have a positive result in end always take longer time.--my perspective btw

Should you practice meditation then?

Click on the link to learn more<a href="https://selfdevelopmentfreak.blogspot.com/2022/01/meditation-you-have-high-expectations.html">Learn more </a>

A little learning is a dangerous thing 

Learn what type of expectations should you have for meditation 

mindfulness

Mindfulness

health

Health

meditation

Meditation

Meditation- you have high expectations

<ol><li>Gross National Happiness </li><li>Universal Healthcare </li><li>Publicly funded education </li><li>Daily meditation in schools </li><li>Inculcating human values at an early age </li><li>Organic Farming </li><li>Turning to renewable sources of energy </li><li>Planting trees</li></ol>

8 Great Things The World Can Learn From Bhutan 🇧🇹

<ul><li>While most countries measure their economic worth and growth through Gross Domestic Product (GDP), Bhutan chose a very different way to understand and sustain its economy. </li><li>The Gross National Happiness (GNH) balances economic development, cultural resilience, environmental conservation and good governance. </li><li>These four pillars are substantiated with 9 domains and 124 sub-indicators.  </li></ul>

1.Gross National Happiness

<ul><li>The National Health Policy and plan pursues free universal health coverage based on the primary care approach as the strategy for social protection and development. </li><li>The constitution also endeavours to provide security in times of sickness.</li></ul>

2. Universal Healthcare 

<ul><li>Education for children in Bhutan is publicly funded till 10th standard after which only students who manage to pass their board examinations will be sponsored in higher secondary school. </li><li>Students who are not selected for government-funded further education can continue their studies in private higher secondary schools or do vocational training in private training institutes, both of which are, of course, more cost-intensive.</li></ul>

3. Publicly funded education 

<ul><li>Classes in most schools in Bhutan begin with silent contemplation or a session of meditation. </li><li>This daily exercise has made teachers realise that their students are more focused in their studies and handle stress much better.</li></ul>

4. Daily meditation in schools 

<ul><li>Although education in Bhutan is similar to many other countries that follow the western curriculum, children are also taught lessons on environmental conservation, recycling and being considerate to other people.</li><li>Educators in Bhutan believe that even the way teachers interact with the students should impart some kind of values. </li></ul>

5. Inculcating human values at an early age 

<ul><li>Bhutan announced in 2013 that it would go completely organic in terms of agricultural practices, thereby calling for a complete ban on GMOs.</li><li>Most of the farm practices are traditional farming, so they are largely organic in the world</li></ul>

6. Organic Farming 

<ul><li>Although Bhutan is not as polluted as its South Asian neighbours, the government has already taken steps to encourage the use of renewable sources of energy that do not cause pollution and affect the air quality. </li><li>The recent introduction of CNG-powered vehicles and rope-ways are the government's strategy to do away with transport within areas with an ecology sensitive to emissions.</li></ul>

7. Turning to renewable sources of energy 

<ul><li>The people of Bhutan actively take part in the planting of trees as the nation's constitution dictates that 60% of the country's land area must be under forest cover.</li><li>Just last year a group of volunteers in the country planted over 49000 trees in an hour and very recently 108,000 trees were planted to celebrate the birth of the King's son.</li></ul>

8. Planting trees

Things to Learn from Bhutan 🇧🇹 Country!!

Bhutan way of functioning is different from that of other nations

Understand yourself and those around you.

psychology

Psychology

food

Food

8 Great Things The World Can Learn From The Himalayan Kingdom Of Bhutan

Themes: Nutrition, Body, Environment, Influences, Mind, Strategic Methods -followed by the list of scientific sources-Changelog

Neuroscience

<ul>
<li>Eat some Olive oil or/and Nuts prevents high insulin
</li>
<li>use the intermidity diet 16 hours not eating / 8 hours eating- will keep your brain running and insuline low!
</li>
<li>eat egg yolks and curcumin (turmeric) they increase neuroplasticity
</li>
<li>omega-3 fats (fish) intake, as well as l-theanine (tea)
</li>
<li>vape nicotin inside an e-cigarette isolated nicotine helps boosting memory and learning whilst having harmful ingredients in normal cigarettes
</li>
<li>use pepper as addition piperine at all dosage range used in study possessed anti-depression like activity and cognitive enhancing effect at all treatment duration. 
</li>
</ul>

Nutrition

<ul><li>10% Cocoa per Day</li><li>molecular mechanisms of cocoa to circumvent renal cortical damage that involve improvement of antioxidant competences, stimulation of autophagy and suppression of apoptosis</li><li>Altered gut microbiome</li><li>is one step to neurocognitive effect , for example with pro- or prebiotics - independent of dosage or intake duration</li><li>1.5 to 3 g Plants a day</li><li>lower cognitive decline in age trough lowering of cholesterol</li></ul>

Nutrition 2

<ul>
<li>Dont use preperates to cover brain or health needs! some of them are unhealthy cause they provide to much of a normaly healthy ingredient making you sick at the end
</li>
<li>Dont eat high carbs! Things in your brain cant work nicely when the body produces to much insulin caused from carbs
</li>
<li>dont eat highly processed food without omega3 link to memory loss when you lack the fatty acid
</li>
</ul>

Nutrition - Don'ts

<ul>
<li>breath trough your nose The benefits of nasal breathing are associated with how this breathing purifies, heats, moistens, and pressurizes the air. These changes to the air increase oxygen absorption by approximately 10-15%. </li>
</ul>
• train instability resistance (balance) twice a week improves working memory, processing speed and response inhibition 
• Cold Showers It releases anti-depressants and is an stress trainer. so its a good prevention if you seem to have a lot stress. i recommend to start cold and change it to warm later. 
<ul>
<li>Oral Hygiene Lowers heart disease risk which links to less cognitive decline</li>
</ul>

Daily Routine - Body 1

<ul><li>Exercise physically</li></ul>10 minutes a day running will help to release neuronal builders and strengthen your allready existing neuronswalking 5 miles weekly protects structureHint: consider training with "tabata" : 20 seconds training, 10 seconds pause , repeated for minimal 4 times- leads to 150% v02max (oxygen intake) • dont try to overuse alcoholhealthy amount: 0,5 l each day on 5 days a week • keep distance from drugseven if you think they provide you a brighter sight of how things are, they change your neuronal connections <ul><li>Use Tapping and Self-Soothing</li></ul>powerful anti-stress tools and immune boosters

Daily Routine - Body 2

<ul><li>Sleep Apnoe</li></ul>Will decrease your performance and is bad for your hearth<ul><li>Wear a sleepmask</li></ul>improves episodic learning and alertnessMobile Tool- SnoreFree<ul><li>Tension, Stress and Trauma Release (TRE)</li><li>Lumbar and Thoracolumbar Posture Training</li></ul>increases stress resilience

Daily Routine - Body 3

recommended apps are mentioned below • exposure to as much sunlight as you can get (without getting "bourned") improves circadian alignment, sleep and mental health • air pollutionreduces cognitive performance by up to 8% the same day you get exposed to it. consider to buy an air cleaning device for your indoor activities <ul><li>Essential Oils</li></ul>lowers blood pressure and as a result also stress

Daily Routine 2 - Environment 1

recommended apps are mentioned below • Sleepis used to store information in your long term memory, dont lose it! study shows that uncovered sleep can be restored in the next 2 days.try to protect yourself from blue light in the evening (with blue light filters) while getting more light exposure in the morning: "melatonin and two of its metabolites help memories stick around in the brain and may shield people from cognitive decline." • Use your subconsciousnessThings become sticky when you repeatly hear or see them. Try to take a look on motivational short notices over the day

Daily Routine 2 - Environment 2

recommended apps are mentioned below • Watch "beautiful" Pictures or get inside an nature environment'If the information arrives at the synapse as a signal, signal processing is enhanced, which ultimately leads to improved learning and development. In this context, the complex networks of lipids and proteins had a decisive effect on the functioning of the synapses. Thus, the current study provides a molecular explanation for why an enhancing stimulating environment can have a positive effect on neuronal plasticity and brain development.'

Daily Routine 2 - Environment 3

• SleepSleep as Android • SubconsciousnessUnlock your mind • Nature PicturesWallpaperer for Reddit

Daily Routine 2 - Environment Apps

recommended apps are mentioned below• listen to musicbrain areas get activated. musical training over time shown to increase connectivity of certain brain regionsrecently : music with special meaning for a person stimulates neural connect• Repeated sauna useoptimizes stress responses (hormesis/ heat shock proteins)• drawing practiceenhances how brain shares information about objects between different regions• Gamesyes even games can help you, action games fasten your cognitivity<ul><li>Font Benefits</li></ul>- large, bold or spacing = memory, read, learn- aestethic = creative- serif = slow | sans-serif = fast

Daily Routine 3 - Influences

<ul><li>Use different Smartphone Keyboards</li></ul>Typing Speed has potential to infer cognition<ul><li>Giving (doing good)</li></ul>the Serotonin Release of Giving improves memory

Daily Routine 3 - Influences 2

• Drawing Practice InColor
• Games - Dragon Fly - Death Worm - Fruit Ninja - Temple Run - Sonic Jump Fever - Smash it - Zombie Smasher - Race the Sun - Metal Madness

Daily Routine 3 - Influences Apps 1/2

- Mobile Legends- Jetpack Joyride- Real Boxing- Dead Target- Dancing Road- Shellfire- Kickflight- Overdrive- Bomb Bots Arena- Into the Dead- Dynamix- Magica.io<ul><li>Typing</li></ul>- Typewise<ul><li>Positivity (doing good)</li></ul>- <a href="https://www.brainyquote.com/topics">https://www.brainyquote.com/topics</a>

Daily Routine 3 - Influences Apps 2/2

recommended apps are mentioned below• Meditationdaily session of meditation , even in doses of 5-10 minutes per day can improve mood, destress, helps fokus• Brain training (lasts 12 days)classical advice and hot science topic some scientists beliefe you just get better in the tasks , my opinion: if brain gains neuronal connections , its good choice/thing. average brain starts to slowly reduce unused parts at age of 25!Hint: Problem Solving Training - "PST are mainly improved capacities for planning and memory"<ul><li>Spatial Memory Training</li></ul>showed increase in logic solving after it, use <a href="https://psychometric-success.com/aptitude-tests/test-types/spatial-reasoning-tests">tests</a> / <a href="https://eyewire.org/explore">this</a>

Daily Routine 4 - Mind 1

recommended apps are mentioned below • LearnThe more you remember the easier you will keep information, but be aware- the brain slowly fades unused information when it gets new input. Ask yourself before learning what it may help you with in the future to stay more motivated

Daily Routine 4 - Mind 2

• Meditation- Mesmerize - with visual , audio and breath stimulation- Brain.fm - i prefer those sounds as they are binaural, bringing your head in a synchronized state with the selected mindset• Brain Training- Neuronation- Brain Wars- Nonogram King- Sudoku4two- Futoshiki- Hex2048- Loop: Energy- I Love Hue too- Logical Reasoning Test<ul><li>Problem Solving</li></ul>- Imaginari- Creative Everywhere<ul><li>Spatial Memory</li></ul>- Hyperforma<ul><li>Learn</li></ul>- Audio Now- StudySmarter- Coursera- StoryShots- Deepstash- 12 Min- Inshorts- MyDailyInput- Quizizz- QuickRead

Daily Routine 4 - Mind Apps

• Plan your workwe most productive in little time frames, this covers also learning. Dont multitask, if you excluded all unnecessary distractions, you can enter the highly effective flow state. motivate yourself when imagining why you do something. Theres no reason to think "i cant" , instead think "i dont". failure is the key to sucess , learn from it-- proven methods are mentioned below• journal your daylowers blood pressure, hightens immune response, better memorytip : write about what was emotionally significant and what had value for you (or what made your day)Recommended AppDailyBean

Daily Routine 5 - Strategic

• 25 minute , followed by 2 minute break , repeat 3 to 4 times until you choose a larger break of around 15 minutes• 90 minutes , followed by a 10-15 minute breakthis also helps when doing things you dont like or if you are procrastinating - brain sends a pain reaction 20 minutes of time , if you overcome that period you will teach yourself its not that badsurprisingly the same time span (20 minutes) is needed to decrease your focus, breaks will help you getting new information processed- Eisenhower Matrix can help planing tasks effective

Daily Routine 5 - Strategic Methods

<ul>
<li>Oil and Nuts <a href="https://www.nejm.org/doi/full/10.1056/nejmoa1800389">https://www.nejm.org/doi/full/10.1056/nejmoa1800389</a></li>
<li>Fasting <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/</a></li>
<li>Egg Yolks <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6585560/</a></li>
<li>Curcumin <a href="https://pubmed.ncbi.nlm.nih.gov/24405689/">https://pubmed.ncbi.nlm.nih.gov/24405689/</a></li>
<li>Omega-3 <a href="https://www.sciencedaily.com/releases/2021/10/211014172753.htm">https://www.sciencedaily.com/releases/2021/10/211014172753.htm</a></li>
<li>L-Theanin <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/</a></li>
</ul>

Sources

<ul><li>Gut Microbiome- <a href="https://link.springer.com/article/10.1007/s00394-021-02760-4">https://link.springer.com/article/10.1007/s00394-021-02760-4</a></li><li>Plants</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/32105111/">https://pubmed.ncbi.nlm.nih.gov/32105111/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/</a><ul><li>Supplements- <a href="https://www.nejm.org/doi/full/10.1056/NEJMsa1504267">https://www.nejm.org/doi/full/10.1056/NEJMsa1504267</a></li><li>Insulin Resistance- <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371978/</a></li><li>Nasal Breathing- <a href="https://www.jneurosci.org/content/38/48/10286">https://www.jneurosci.org/content/38/48/10286</a></li><li>Instability Resistance- <a href="https://pubmed.ncbi.nlm.nih.gov/32054896/">https://pubmed.ncbi.nlm.nih.gov/32054896/</a></li><li>Cold Showers- <a href="https://clinicaltrials.gov/ct2/show/NCT04130126">https://clinicaltrials.gov/ct2/show/NCT04130126</a></li></ul>

Sources 2

<ul><li>Oral Hygiene- <a href="http://my.clevelandclinic.org/services/heart/prevention/risk-factors/hic-oral-health-cardiovascular-diseases">http://my.clevelandclinic.org/services/heart/prevention/risk-factors/hic-oral-health-cardiovascular-diseases</a></li><li>Walking <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184838/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184838/</a></li><li>Alcohol <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713002/</a></li><li>Tapping <a href="https://pubmed.ncbi.nlm.nih.gov/32162958/">https://pubmed.ncbi.nlm.nih.gov/32162958/</a></li><li>Soothing <a href="https://www.sciencedirect.com/science/article/pii/S2666497621000655">https://www.sciencedirect.com/science/article/pii/S2666497621000655</a></li><li>Sleep Apnoe</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/22661967/">https://pubmed.ncbi.nlm.nih.gov/22661967/</a><ul><li>Sleepmask</li></ul>https://academic.oup.com/sleep/article/46/3/zsac305/6912219<ul><li>TRE</li></ul><a href="https://traumaprevention.com/research/">https://traumaprevention.com/research/</a><ul><li>Posture</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/25222091/">https://pubmed.ncbi.nlm.nih.gov/25222091/</a>

Sources 3

<ul><li>Immune System https://www.apa.org/research/action/immune</li><li>Daylight Exposure <a href="https://www.mdpi.com/1660-4601/18/19/9980">https://www.mdpi.com/1660-4601/18/19/9980</a></li><li>Air Pollution <a href="https://www.sciencedaily.com/releases/2021/10/211006170717.htm">https://www.sciencedaily.com/releases/2021/10/211006170717.htm</a></li><li>Essential Oils</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/17211115/">https://pubmed.ncbi.nlm.nih.gov/17211115/</a><ul><li>Sleep <a href="https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703">https://onlinelibrary.wiley.com/doi/10.1111/jpi.12703</a></li><li>Subconsciousness <a href="https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F">https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/abs/unconscious-influences-of-not-just-on-decision-making/4EE8D5F46CDD50743CF95072590E955F</a></li><li>Exposure to Nature / Nature Pictures</li></ul><a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01413/full">https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01413/full</a>

Sources 4

<ul><li>Music <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610">https://content.iospress.com/articles/journal-of-alzheimers-disease/jad210610</a></li></ul><a href="https://www.ncbi.nlm.nih.gov/pubmed/15296685">https://www.ncbi.nlm.nih.gov/pubmed/15296685</a><ul><li>Sauna</li></ul><a href="https://www.sciencedirect.com/science/article/pii/S0531556521002916">https://www.sciencedirect.com/science/article/pii/S0531556521002916</a><ul><li>Drawing <a href="https://neurosciencenews.com/drawing-seeing-15334/">https://neurosciencenews.com/drawing-seeing-15334/</a></li><li>Action Games <a href="https://www.sciencedaily.com/releases/2017/12/171212102158.htm">https://www.sciencedaily.com/releases/2017/12/171212102158.htm</a></li><li>Meditation <a href="https://pubmed.ncbi.nlm.nih.gov/28376373/">https://pubmed.ncbi.nlm.nih.gov/28376373/</a></li><li>Brain Training <a href="https://pubmed.ncbi.nlm.nih.gov/32011155/">https://pubmed.ncbi.nlm.nih.gov/32011155/</a></li></ul><a href="https://www.tandfonline.com/doi/full/10.1080/10749357.2021.1926136">https://www.tandfonline.com/doi/full/10.1080/10749357.2021.1926136</a><ul><li>Spatial Memory</li></ul><a href="https://www.nature.com/articles/s41562-021-01118-4">https://www.nature.com/articles/s41562-021-01118-4</a>

Sources 5

<ul><li>Learning <a href="https://www.scientificamerican.com/article/london-taxi-memory/">https://www.scientificamerican.com/article/london-taxi-memory/</a></li><li>Planned working</li></ul><a href="https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool">https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool</a><ul><li>Fonts</li></ul><a href="https://cognitiontoday.com/font-psychology-research-and-application/">https://cognitiontoday.com/font-psychology-research-and-application/</a><ul><li>Keyboard</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/34612605/">https://pubmed.ncbi.nlm.nih.gov/34612605/</a><ul><li>Giving</li></ul><a href="https://www.psychologytoday.com/us/blog/vitality/201404/the-neuroscience-giving">https://www.psychologytoday.com/us/blog/vitality/201404/the-neuroscience-giving</a>

Sources 6

<ul><li>Journaling</li></ul><a href="https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F">https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F</a><ul><li>Isolated Nicotine</li></ul><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018192/</a><ul><li>Piperine</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/18639606/">https://pubmed.ncbi.nlm.nih.gov/18639606/</a><ul><li>Cocoa</li></ul><a href="https://pubmed.ncbi.nlm.nih.gov/31773121/">https://pubmed.ncbi.nlm.nih.gov/31773121/</a><ul><li>Exercise</li></ul><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686</a>

Sources 7

Do you wonder what changed since your last visit?Latest add: new section influences 2 + influences app added, spatial training tool added in mind, added nutrition entry

Changelog

Take care of the four pillars of wellness this year: Nutrition, Activity, Mindfulness and Sleep.

productivity

Productivity

personaldevelopment

Personal Development

timemanagement

Time Management

New Year New You

I liked the idea of self improvement and kept updating

Science of helping your brain/mind flow

Hypnosis: a state of highly focused attention, like looking through a camera lens.Hypnosis involved a narrowing of context and loss of selfAn experience is not considered hypnotic if the physical reaction is distracting or makes you think about something else.Stage hypnosis: what we stereotypically think of someone performing with a pen or hypnotic tool trying to alter the state and actions of others for entertainment.Clinical hypnosis: enhances control of mind and body by inducing cognitive flexibility and allowing you to shift set easily and change the way you evaluate events

What Is Hypnosis?

Induction state = deep hypnosisThree things characterize entry into a hypnotic state: <ol><li> turning down activity in the dorsal anterior cingulate cortex (dACC) responsible for cognition and motor control</li><li>The Dorsal lateral prefrontal cortex (DLPC) has higher connectivity with the insula (part of the mind-body control system)</li><li>Inverse functional connectivity between DLPC and posterior cingulate cortex (part of the default network, activity decreases in things like meditation)</li></ol>Reducing the activity of dACC makes it less likely that you’ll be distracted and pulled out of whatever you’re in

Neuroscience Of Hypnosis

Hypnosis is an effective problem-based treatmentClinical applications: sleep, trauma, pain, phobia, stress, anxiety – and emerging research with cancer patientsEnhancing the mind-body connection is good for stress relief because it allows for the dissociation between somatic and psychological reactionsSelf-hypnosis can be extremely helpful in falling back asleep when you wake up in the middle of the night

Clinical Applications Of Self-Hypnosis

Hypnosis is an effective problem-based treatmentClinical applications: sleep, trauma, pain, phobia, stress, anxiety – and emerging research with cancer patientsEnhancing the mind-body connection is good for stress relief because it allows for the dissociation between somatic and psychological reactions. Self-hypnosis can be extremely helpful in falling back asleep when you wake up in the middle of the nightHypnosis allows you to confront phobias.Self-hypnosis allows for a wider array of experiences that aren’t negative and might even be positive for treating phobias

It’s best to see a specialist who can be sure to address underlying issues requiring hypnosis, and not just the symptom. Self-hypnosis often requires just 1-2 visits or periodic sessions, not regularlyA physician or practitioner will assess how hypnotizable you are and take you through self-hypnosis, teaching you how to do it so you can practice on yourself laterEven a 1-minute refresher has been shown to be quite helpful. The goal is for self-hypnosis to become an acquired skill without needing to see a clinician

Starting Self-Hypnosis

Hypnotizability: capacity to have hypnotic experiencesThe peak period of hypnotizability is childhood, around 6-10 years old. Dentists and phlebotomists can use hypnosis to shift focus. By the time you’re in your early 20s, hypnotizability becomes fixed.Rates of hypnotizability: about 1/3 of adults are not hypnotizable, 2/3 are hypnotizable – with about 15% extremely hypnotizable.Some people are not that hypnotizable: people are overly controlling and busier evaluating than experiencing

Hypnotizability

There’s a correlation between the capacity to keep eyes up and hypnotizabilityTilt your chin back so you’re looking up toward the ceilingDirect eyes upward while openClose your eyes, trying to keep the eyes up while closing the eyelidsIf eyes roll back and you see the whites of your eyes, you’re highly hypnotizable; if eyes roll down and you see the iris (colored part of the eye) you’re less hypnotizable

Are you hypnotizable? Try the Spiegel eye-roll test

Eye movements have a lot to do with consciousness: stimulants make eyes big, opioids constrict pupils, rapid eye movement takes place during sleepEye movement desensitization and reprocessing (EMDR) EMDR: psychotherapy designed to alleviate the distress associated with traumatic memories by reducing activation of the amygdala and associated anxiety and reducing the amplitude of threat reflexEMDR is most successful for single event trauma, like a car crash, robbery, etc. – not prolonged experiences like childhood abuse, divorce; it may be helpful but is ultimately an incomplete treatment.

Eye Movement Desensitization And Processing (EMDR)

The hallmark of treatment and getting over things is confronting it head-on.Stress inoculation: we have to deal with stressful things in life to be better equipped the next time we face stress. You’ll become a stronger person if you face problems and stress.We need to think of our brain and body signals as a tool to help us understand what’s going on in the world – and something that can be managedReflect on and categorize pain: is it something that is healing and leading us to get better? Or is it bad and making it worse?Leverage pain and discomfort as an opportunity to take action.

Overcoming Obstacles

It can be necessary and useful to go into a grief state – on the flip side, you want an anchor to hold on to and come back to.Grieving death, ask yourself: what have they left you?Face a loss, live with the emotion that comes with it and embrace that the pain is because of how much they mean to you – reflect on what you gained from knowing the person.

Grief

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman ROKA - https://roka.com - code "huberman" Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman Huberman Lab Social & Website  YouTube  Instagram  Twitter  Facebook  Website  Newsletter  Dr. David Spiegel Links  Stanford Center for Stress and Health  Support Dr. Spiegel’s Research at Stanford (tax-deductible)  Dr. Spiegel’s Published Work  Email: david@reveri.com  Article Links  Posthypnotic Amnesia in Hypnotizability Assessment: Validation of a New Scoring System for the Hypnotic Induction Profile  Post-traumatic stress disorder and cancer  Association between Anterior Cingulate Neurochemical Concentration and Individual Differences in Hypnotizability  Hypnosis reduces distress and duration of an invasive medical procedure for children  Other Links  Society for Clinical and Experimental Hypnosis  American Society for Clinical Hypnosis  Watch Andrew’s Hypnosis Session with Dr. Spiegel  Reveri website  Reveri app (iOS)  Join the Waitlist for Reveri for Android  Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:16) AG1 (Athletic Greens), Thesis, ROKA (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer

podcasts

Podcasts

scienceandnature

Science & Nature

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:20) Sponsors: AG1, LMNT (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance

Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance | Episode 60

<ul><li>Your breath is one of the few places where your autonomic nervous system meets your voluntary nervous system.</li><li>Relaxed breathing tells your body you're safe. </li><li>Then, your forebrain doesn't need as many resources as it normally does. </li><li>Now, the extra energy can be sent to your hindbrain and it can reroute those resources to the rest of your body.</li></ul>

Why Is Meditation So Powerful

GETTING RICH IS NOT JUST ABOUT LUCK; HAPPINESS IS NOT JUST A TRAIT WE ARE BORN WITH. These aspirations may seem out of reach, but building wealth and being happy are skills we can learn. So what are these skills, and how do we learn them? What are the principles that should guide our efforts? What does progress really look like? Naval Ravikant is an entrepreneur, philosopher, and investor who has captivated the world with his principles for building wealth and creating long-term happiness. The Almanack of Naval Ravikant is a collection of Naval's wisdom and experience from the last ten years, shared as a curation of his most insightful interviews and poignant reflections. This isn't a how-to book, or a step-by-step gimmick. Instead, through Naval's own words, you will learn how to walk your own unique path toward a happier, wealthier life.

books

Books

Getting rich is not just about luck; happiness is not just a trait we are born with. These aspirations may seem out of reach, but building wealth and being happy are skills we can learn. So what are these skills, and how do we learn them? What are the principles that should guide our efforts? What does progress really look like? Naval Ravikant is an entrepreneur, philosopher, and investor who has captivated the world with his principles for building wealth and creating long-term happiness. The Almanack of Naval Ravikant is a collection of Naval's wisdom and experience from the last ten years, shared as a curation of his most insightful interviews and poignant reflections. This isn't a how-to book, or a step-by-step gimmick. Instead, through Naval's own words, you will learn how to walk your own unique path toward a happier, wealthier life.

Eric Jorgenson is an entrepreneur, writer, and investor. He is on the founding team of Zaarly, and has been publishing online since 2014. His blog has educated and entertained over a million readers.Eric is on a quest to create (and eat) the perfect sandwich. He tweets at @ericjorgenson and publishes new pieces and projects on ejorgenson.com/blog

Eric Jorgenson

The Almanack of Naval Ravikant

The Almanack Of Naval Ravikant

Although several ancient concepts inform it, energy therapy is a relatively new method of <a href="https://thehumancondition.com/what-is-psychotherapy/">psychotherapy</a>. By combining alternative Eastern healing techniques with biomedical and conventional approaches to mental health, energy therapy promotes a holistic approach to well-being. Broadly, these practices target the notion of energy in the human body. For many practitioners, energy in the realm of psychology refers to the vital force within an individual.

Energy Therapy: Types, Benefits, and Effectiveness

Although several ancient concepts inform it, energy therapy is a relatively new method of psychotherapy. By combining alternative Eastern healing techniques with biomedical and conventional approaches to mental health, energy therapy promotes a holistic approach to well-being.

moneyandinvestments

Money & Investments

exerciseandfitness

Exercise & Fitness

mentalhealth

Mental Health

Energy Therapy: Types, Benefits, and Effectiveness - The Human Condition

What is meditation? Meditation is the power which enables us to resist all this[slavery to nature]... [One] should be able to say to his mind, "You are mine; I order you, do not see or hear anything", and the mind will not see or hear anything -- no form or sound will react on the mind... Next, the mind must be made to quiet down. It is rushing about. Just as I sit down to meditate, all the vilest subjects in the world come up... Why should the mind think thoughts I do not want it to think? I am, as it were a slave to the mind... Meditation is the power which enables us to resist all this.

Mind

How is it (meditation) to be attained? In a dozen different ways. Each temperament has its own way. But this is the general principle: get hold of the mind. The mind is like a lake, and every stone that drops into it raises waves. These waves do not let us see what we are... Let it be calm. Do not let nature raise the wave. Keep quiet, and then after a little while she will give you up. Then we know what we are.

Lake

Meditation is the focusing of the mind on some object. If the mind acquires concentration on one object, it can be so concentrated on any object whatsoever... the practice of meditation even with some trifling external object leads to mental concentration. But it is true that the mind very easily attains calmness when one practice meditation with anything on which one's mind is most apt to settle down.

object

Imagination is the door to inspiration and the basis of all thought. All prophets, poets, and discoverers have had great imaginative power... The three great requisites are:First. Purity, physical and mental; all uncleanness, all that would draw the mind down, must be abandoned.Second. Patience: ... the gain is sure if you have patience.Third. Perseverance: Persevere through think and thin, through health and sickness, never miss a day in practice... (continued next)

Imagine

(continued from last idea)After bathing, sit down and hold the seat firm as a rock, that nothing can move you. Hold the head and shoulders and the hips in a straight line, keeping the spinal column free; all action is along it, and it must not be impaired... then think of the whole as perfect, an instrument given to you by god to enable you to attain Truth... take a long breath through both nostrils, throw it out again, and then hold it out as long as you comfortably can. Take four such breaths, then breathe naturally and pray for illumination.

We have to seize this unstable mind and drag it from its wanderings and fix it on one idea. Over and over again this must be done.

Again

The easiest way to get hold of the mind is to sit quiet and let it drift where it will for a while. Hold fast to the idea, 'I am the witness watching my mind drifting. The mind is not I.' Then see it, think as if it were a thing entirely apart from yourself.

Take some holy person, some great person whom you revere, some saint whom you know to be perfectly non-attached, and think of his heart, that heart has become non-attached, and meditate on that heart; it will calm the mind.

Think of a space in your heart, and in the midst of that space think that a flame is burning. Think of that flame as your own soul and inside the flame is another effulgent light, and that is the Soul of your soul, God. Meditate upon that in the heart.

Flame and heart

*Fun fact*My name Anirban means the eternal flame, a flame that cannot be extinguished.

Meditation is still an ideal to me, which I strive for every day. I have learnt a little, I hope to continue learning from the practice.

problemsolving

Problem Solving

loveandrelationships

Love & Relationships

The idea of Meditation by Vivekananda

This is a question that many people wonder about. The desire for self-development is already a good thing, but only if the desire does not go away after a day or two. This often happens when one doesn't know where to start. There are 5 Steps to begin self-development- 1. Goal setting2. Self-organisation and a positive attitude3. A proper distribution of energy4. Networking5. Constant learning new things In the following stashes, we will deal with each point separately 🙂

How to start the self-development programme?

If a person is standing in the middle of a forest and doesn't know where to go, the first thing to do is to identify exactly where they are. It is the same here. Once you realise that you need to develop, you need to understand from where this development will start and what specific efforts you need to make to achieve a certain result. A series of questions will do the trick. Ask yourself questions:🔺 What doesn't suit me?🔺 What doesn't suit the people whose opinions are important to me?🔺 What would I like to achieve?🔺 What would make me a better person?

Goal setting 🎯

It should be clear from the outset that self-development is easy enough to begin with. Don't be late, don't be lazy, don't complain, use every minute to your advantage. If you have taken a job or a course that should bring you closer to your goal, do it diligently and qualitatively. If you receive a refusal, a bad evaluation, a negative result, it is not a reason to admit worthlessness and fall into despondency. Learned bad experience will eventually give a positive result. Try again, knock on another door, adopt experiences, observe, learn, seek help. Try to find the positive in everything.

Self-organisation and a positive attitude

You want to know how to start a new life and change yourself, then start storing energy. You will need it for the new challenges in your personal development plan.  Don't waste energy on negative emotions, don't get angry, don't discuss others and don't get jealous. Start the day with the exercise, eat right, do not abuse alcohol and nicotine, give enough time to sleep. A great source of positive energy is exercising, which develops willpower, perseverance and endurance.

Accumulate Energy

To start self-development and self-improvement, you need to be able to adapt in society. After all, it is impossible to develop in a closed space. By communicating we gain knowledge, acquire skills, get emotions and impressions, life experience. Observe different people, listen to how and what they say, how others react to it.  Learn communication skills and behaviours that provoke positive reactions, help to avoid conflict, help to incline the other person to your point of view. Be able to listen to other people's opinions, try to understand what they are saying, put yourself in their shoes.

Social skills development (Networking)

Not sure how to start a new life and change yourself? Do things you haven't done before. Learn to drive, go swimming, learn a new profession, take a foreign language course or go to yoga.  Act differently from what you did before. Socialise with people, attend cultural or educational events, travel in your country or abroad, do volunteer work or social activities. New experiences will help you discover hidden talents, broaden your world view and make you free and liberated.

Learning new things all the time 📖

Where to start personal development?

<ol><li>Put on headphones and turn on the binaural EMDR music (<a href="https://open.spotify.com/artist/7L6OpwIhZukbabyh66knpa">here's a playlist </a>). "It immediately starts to soothe your system, because it's just so relaxing," Bernstein says.</li><li>Then for 20 minutes, just write. Spill all of your emotions onto the page, whatever you're feeling in that moment. </li><li>After those 20 minutes are up, put down your pen and meditate for 20 minutes after that. Lie on your back, and press your right hand on your heart and your left hand on your belly. </li></ol>

Rage on the Page

<ol><li>"If you're feeling anxious, stressed out, or afraid, tap between your ring finger and your middle finger," she says. "Tap right there on that meaty part of your skin." </li><li>While you're tapping, say to yourself: I am safe. I am safe. I am safe. "That's extremely settling to the system, to repeat that affirmation while tapping that point," she says. She even calls it the "holy shit" point for whenever you're feeling uneasy.  </li><li>Remember to breathe deeply and completely, and keep reminding yourself: I am safe. I am safe.  </li> </ol>

EFT Technique

<ol><li>Spend five minutes a day checking in with the fearful thoughts that are running the show. Notice them. Acknowledge when those fears crop up and call them out. </li><li>Take a moment to reflect on what you know about those fears: When do they tend to make their appearance, what's their origin, how do they physically feel in your body? </li><li>Ask them what they need. How can you react in a way that honors your true self? "We spend so much time pushing past these thoughts and fears and trudging forward. But what if we just spent five minutes a day getting to know them and listening?" Bernstein poses. </li></ol>

Get to Know Your Fears

Here, spiritual teacher Gabby Bernstein compiles the three simple therapeutic techniques that helped her work through her own past trauma.

3 Exercises To Heal Unresolved Trauma, From Gabby Bernstein

Find 100+ Facts about Meditation  - Curated from inspiring sources like Books, Podcasts & Articles - Genuine Insights from like-minded Users like You!

Meditation- you have high expectations

8 Great Things The World Can Learn From The Himalayan Kingdom Of Bhutan

Science of helping your brain/mind flow

Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance | Episode 60

The Almanack Of Naval Ravikant

Energy Therapy: Types, Benefits, and Effectiveness - The Human Condition

The idea of Meditation by Vivekananda

Where to start personal development?

3 Exercises To Heal Unresolved Trauma, From Gabby Bernstein

#444: Hugh Jackman on Best Decisions, Daily Routines, The 85% Rule, Favorite Exercises, Mind Training, and Much More

It's time to
Read like a Pro.

Meditation- you have high expectations

8 Great Things The World Can Learn From The Himalayan Kingdom Of Bhutan

Science of helping your brain/mind flow

Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance | Episode 60

The Almanack Of Naval Ravikant

Energy Therapy: Types, Benefits, and Effectiveness - The Human Condition

The idea of Meditation by Vivekananda

Where to start personal development?

3 Exercises To Heal Unresolved Trauma, From Gabby Bernstein

#444: Hugh Jackman on Best Decisions, Daily Routines, The 85% Rule, Favorite Exercises, Mind Training, and Much More

It's time to Read like a Pro.

It's time to
Read like a Pro.