Mind body & wellness - Week 6 Part 3 — Transcript

Full transcript

1. 0:04[music]
2. 0:14Now I'm relaxing my body. But how do I
3. 0:17relax my mind? That comes in, right?
4. 0:20That's what brings us to an interesting
5. 0:22topic called as cognitive triangle. What
6. 0:25is this cognitive triangle?
7. 0:28Just think for yourself.
8. 0:31Whatever you think,
9. 0:34do you show up in your emotions and your
10. 0:36behavior?
11. 0:38Yes. Right now, our behavior also
12. 0:41influences our emotions and our thought.
13. 0:44This is what is our cognitive triangle.
14. 0:47What is in my hand to control is the
15. 0:50what I think,
16. 0:53right? how much I can tone down my
17. 0:56emotions or modify the way I behave.
18. 0:59Each one can be modified. Now why and
19. 1:03how does that happen? Our thoughts
20. 1:06becomes our emotion. Our emotions are
21. 1:09always stimulating our limbic regions in
22. 1:12our brain which stimulates our
23. 1:14hypothalamus. We know our hypothalamus
24. 1:16is the one which is controlling our
25. 1:18pituitary gland to release our stress
26. 1:20hormone. Now these stress hormone are
27. 1:23the ones which are changing the way we
28. 1:26behave the way we emote as well. So now
29. 1:29if I control my thoughts what I think I
30. 1:33think I can control everything.
31. 1:35Can we just check one? Now this was
32. 1:38given by Victor Frankle again World War
33. 1:41II right [snorts] now. He just said that
34. 1:44between a stimulus and a response there
35. 1:47is a very very narrow space. This is the
36. 1:51space which has the power to respond
37. 1:54appropriately.
38. 1:56So inner response lies our growth and
39. 2:00our freedom to respond as well. So what
40. 2:03he said was stop. Stop whatever you're
41. 2:07doing. Take a few deep breath. Observe
42. 2:11your feelings and what you actually
43. 2:14need. Finally plan and proceed. Can we
44. 2:18practice this? Stop technique. Is it
45. 2:21difficult? Just probably 15 to 20
46. 2:24seconds. So instead of reacting, we will
47. 2:27start to respond. Now these deep breaths
48. 2:31brings the clarity, brings a better word
49. 2:34of choice, brings a better decision that
50. 2:37we are going to take for that particular
51. 2:41stimulus. The other way, the way I think
52. 2:43of a stressful situation, can we look at
53. 2:46these four ways? Can I avoid a stressor?
54. 2:52I can avoid a stressor by saying a no.
55. 2:55Or can I alter the way I respond to a
56. 2:59stressor by my behavior, by the method
57. 3:02that I choose to communicate or my time
58. 3:05management? I am getting into a stress
59. 3:08everyday morning. I have to run for my
60. 3:11bus. That is a big stressor. So now how
61. 3:14can I manage it? 5 minutes early if I'm
62. 3:17going to wake up do I walk to my bus
63. 3:20stop or do I run to my bus stop do I c
64. 3:23catch my bus or do I miss my bus so my
65. 3:26time management would probably help me
66. 3:29right that is altering
67. 3:32my behavior my communication my time
68. 3:36management remember when we communicate
69. 3:39[snorts] my tone my voice my body
70. 3:42language my words of choice matter
71. 3:45matters more than what I communicate.
72. 3:48Now take care of all these things. That
73. 3:50means I can handle my stressful
74. 3:52situation better.
75. 3:54Sometimes the best way is to accept and
76. 3:58let go of the situation. That's our next
77. 4:01way to handle a stressful situation. And
78. 4:04finally can we adapt? Can we lower our
79. 4:08expectation a little prepare ourself and
80. 4:11then go forward. So that means all these
81. 4:14things comes at our cognition. Can I
82. 4:17avoid? Can I learn to say a no? Can I
83. 4:20alter the way I communicate or behave or
84. 4:22manage my time? Accept and adapt. These
85. 4:26four A is completely how I handle my
86. 4:31mind. How I modify my cognition so that
87. 4:34my behavior is not making me too much of
88. 4:37stressed. So how do I manage myself? I
89. 4:41can manage myself by starting a day with
90. 4:43a positive thought, a positive
91. 4:46affirmation because quality of life is
92. 4:50always dependent on quality of my
93. 4:52thoughts. Like for example, when plan A
94. 4:56fails, instead of getting bogged down,
95. 4:57can I just say that there is plan B,
96. 5:00there is plan C or there is even till
97. 5:02plan Zed that I can have. Why should I
98. 5:05feel it as a failure just because plan A
99. 5:08failed? that is realigning my thoughts.
100. 5:12When I'm communicating, the most
101. 5:14important thing is the 8020 ratio. 80%
102. 5:19of the time we need to listen and only
103. 5:2220% of the time we need to talk. So
104. 5:25automatically we are processing and we
105. 5:28are handling rather than just reacting.
106. 5:31Right?
107. 5:33And another important thing we all have
108. 5:35a habit of looking into the problems
109. 5:38more. Instead of looking at the problems
110. 5:41if we look at it as an opportunity we
111. 5:44will start to look at a method not to
112. 5:46get away from that problem but to handle
113. 5:49the situation look at for solution. So
114. 5:52do I look at it as a problem or as an
115. 5:54opportunity
116. 5:56that makes us look us into a solution
117. 5:58not to avoid it. But the most important
118. 6:01thing is can we take a pause? Can we
119. 6:04reset to zero and set a challenging goal
120. 6:07and then proceed again? All these thing
121. 6:10comes in change in our mindset.
122. 6:13Sometimes who is our fall back? We are
123. 6:15all familiar with our mythology right in
124. 6:18ourasa. We have who is my fall back?
125. 6:21Like for example, Kai had Kuni as a fall
126. 6:24back. Duryodhana had Shakuni as his fall
127. 6:27back. Arjuna had Krishna as his fall
128. 6:30back. Who is your fall back? That again
129. 6:34tells you how you process what you
130. 6:36think. And all of us look into the 5%
131. 6:41that is not okay in our life. But 95% of
132. 6:44it is happening beautifully in our life.
133. 6:47Can we focus on this 95% beautiful? Even
134. 6:5080% beautiful in our life and not on the
135. 6:5220% which is not okay. Where to focus is
136. 6:56again my mindset change. If I learn to
137. 6:59manage myself like this, I become a
138. 7:02champion of change for myself, right?
139. 7:06This is self-care and self-management. I
140. 7:09start to appreciate the small changes
141. 7:11that I am taking, the small step that I
142. 7:14have taken, the small appreciation or
143. 7:17changes that I have seen in my life. I
144. 7:20start to pat myself and move forward in
145. 7:23the right direction rather than feeling
146. 7:26little tied down but I'm letting go and
147. 7:28moving forward. This is completely a
148. 7:31change in the mindset.
149. 7:34Now this takes us to a beautiful concept
150. 7:36called as mindfulness. Now tell me how
151. 7:39is your mind now? Are you here in this
152. 7:42class or is your mind with multiple
153. 7:45other things that you have to do? Is
154. 7:48your mind in an autopilot mode or is it
155. 7:50in a mindful mode? So is your mind in an
156. 7:55autopilot mode? A stimulus come and
157. 7:57you're responding or reacting or doing
158. 8:00everything or a stimulus come, you
159. 8:02process it and then you respond. That is
160. 8:05what is mindfulness. So let's shift from
161. 8:08this autopilot mode to this mindfulness
162. 8:11mode. Now this is something that is
163. 8:13again I am changing the way I react or
164. 8:18respond to a situation.
165. 8:21Now can you just focus on the center of
166. 8:24this black dot?
167. 8:30Focus as much as you can.
168. 8:44How many thoughts came for you? I'm sure
169. 8:47none. Right?
170. 8:49Did you see your breath was slowing
171. 8:51down? Now, any act of mindfulness, our
172. 8:56body calms down, our mind calms down.
173. 9:01You can see this picture that is given
174. 9:04here from a confused mind the same
175. 9:08thoughts but they get aligned properly.
176. 9:11Now this is what mindfulness does to us.
177. 9:14Whenever we are mindful we pay a lot of
178. 9:17attention that is happening around us.
179. 9:20We are in the present in the moment. So
180. 9:23that we get to see what all are
181. 9:25happening around us at that particular
182. 9:27moment without being judgmental just
183. 9:30observing everything that is happening
184. 9:33with that curious mindset alone
185. 9:35experiencing it in full and then going
186. 9:39on to the purpose of it the intention of
187. 9:41it. Now this is what is experience.
188. 9:45We will have lot of mindfulness
189. 9:47exercises. A few of them I'll put it in
190. 9:50the self-directed learning for you.
191. 9:52Please take it for yourself. Right? What
192. 9:56studies have shown is whenever you
193. 9:58practice this mindfulness your
194. 10:00selfawareness alone not improves but
195. 10:03your emotion gets regulated. Your
196. 10:05attention becomes really really very
197. 10:07good. What else will happen? only
198. 10:10beneficial effect happens. It is also
199. 10:13shown that whenever we are mindful what
200. 10:16happens is that we orient our experience
201. 10:19to being curious to openness to
202. 10:22acceptance and what happens in the
203. 10:24process in the back burner is
204. 10:27self-regulation of attention happens.
205. 10:30Sustained attention happens. We are able
206. 10:32to switch our attention and not doing
207. 10:34multiple tabs on like our computer or
208. 10:37our mobile phone with too many apps
209. 10:39being open. Efficiency goes down. Now we
210. 10:43start to focus only on one. This
211. 10:45inhibits elaborate processing but just
212. 10:48being in there and now. So what gain we
213. 10:51get is a lot of thought, feelings and
214. 10:54behavior becomes completely insightful.
215. 10:58I really welcome you to practice one of
216. 11:01the thing that I'd be giving in your
217. 11:04self practice which is mindful eating.
218. 11:07Please do that.
219. 11:09I'm giving you this one. Take this test.
220. 11:13This will be one of your activity which
221. 11:15is five facet mindfulness questionnaire.
222. 11:18An amazing questioner which tells us who
223. 11:21am I? How mindful am I? Look at your
224. 11:24mindfulness score before and after
225. 11:28practicing all these mindbody techniques
226. 11:30for over a week. Test yourself if these
227. 11:33mindbody techniques are actually working
228. 11:35for you. Right? Let's do one quick
229. 11:38mindfulness session. Right?
230. 11:42Just look around you.
231. 11:45Look at five things that are in blue
232. 11:49color around you.
233. 11:51Amazing.
234. 11:58You never realized there was a blue
235. 11:59color bottle also around you. Right.
236. 12:03Look at it. Be observant.
237. 12:06Now touch with your eyes closed. Four
238. 12:10items that you can lay your hands on.
239. 12:13Just feel it. You don't need to identify
240. 12:16them correctly, but just feel them.
241. 12:20Take [snorts] a nice deep breath.
242. 12:23Identify the three aromomas or smell
243. 12:27that you're perceiving.
244. 12:31Again, with your eyes closed,
245. 12:35let your ears become like a radar
246. 12:38hearing some sound that is very far off.
247. 12:43You don't need to analyze that sound. It
248. 12:45could be the bike. It could be the car.
249. 12:49It could be the crying of a crate.
250. 12:55Now focus your attention on the sound
251. 12:58that you hear very near you. Could be
252. 13:01the fan, AC, anything.
253. 13:07Swallow your saliva.
254. 13:10What taste is coming for you now?
255. 13:17Lovely. These are our five senses that
256. 13:19we have checked. Always these five
257. 13:21senses were doing what they wanted. Now
258. 13:24all the five senses did what you wanted.
259. 13:27It is one of the best grounding
260. 13:29technique to control your senses. Very
261. 13:34mindful technique. Practice it. You'll
262. 13:36just see how beautiful feel that you
263. 13:38get. Right? Please practice the mindful
264. 13:41eating recording that would be shared
265. 13:43along with this exercise. So my mindset
266. 13:47change my me being very very mindful
267. 13:51becomes very important for me to handle
268. 13:55myself better. So I have learned how to
269. 13:58control my mind probably by being
270. 14:01mindful breathing in and out or taking
271. 14:05in an attention of what food I eating
272. 14:08emptying my mind or even just seeing
273. 14:10where are my thoughts actually moving.
274. 14:13Okay. My thought wandering where it is
275. 14:15happening. Just being non-judgmental and
276. 14:18observing things around me. Being aware
277. 14:20of every activity that I'm doing. I
278. 14:23become very conscious. When I go
279. 14:25outdoor, I just see the small plant
280. 14:27which I've never ever noticed having
281. 14:29such a colorful flower. Also even giving
282. 14:32a smile to the person on the left,
283. 14:35looking at his name card and telling
284. 14:37him, wishing him by his name. Learning
285. 14:39to forgive ourself even our negative
286. 14:42thoughts. Being grateful for so many
287. 14:44people around us, nature around us. Now
288. 14:48this is mindfulness benefit. We just
289. 14:51live every moment in our life. We start
290. 14:55to feel so much of gratitude when we
291. 14:58perceive everything through all our
292. 15:01senses and be very very mindful.
293. 15:06Aren't you already feeling that how
294. 15:08beautiful it is to be destressed?
295. 15:11Just be in the present. Live the moment.
296. 15:16Not in the past, not in the future, but
297. 15:19this moment.
298. 15:22So go easy on yourself. With time, you
299. 15:25will see the progress. Mindfulness is
300. 15:29just not a one-time practice. Just being
301. 15:32here and now always after being mindful.
302. 15:37I think there are certain things that we
303. 15:39can do right. We have learned multiple
304. 15:41techniques. Now
305. 15:43Herbert Benson from the Harvard Medical
306. 15:46School came up with a beautiful
307. 15:48relaxation technique. Till then there
308. 15:50was nobody who spoke about relaxation
309. 15:52technique or relaxation response. What
310. 15:56happens in it? Herbert Benson worked
311. 15:59very very quietly with the cardiac
312. 16:02patient and brought in simple steps that
313. 16:05we now practice like sitting quietly,
314. 16:08sitting comfortably,
315. 16:10relaxing in the posture, focusing on the
316. 16:14breath with every breath having an
317. 16:17affirmation frame and ignoring
318. 16:20everything that is happening outside but
319. 16:22just repeating certain simple words like
320. 16:26unm or any chanting. He found that it
321. 16:30had amazing calming effect and these
322. 16:34cardiac patient blood pressure came
323. 16:37down. They required dose of medications
324. 16:41came down and he started to see what are
325. 16:43the changes that are happening in their
326. 16:46body. We will see them shortly.
327. 16:49Subsequent to Herbert Benson in the few
328. 16:53years later came in John Kadson who not
329. 16:57only brought in relaxation technique but
330. 16:59brought in that mindfulness into it more
331. 17:02with the Buddhist practice into it with
332. 17:068 weeks of structured practice with
333. 17:10movement to breath work to practice of
334. 17:13gratitude and compassion and loving
335. 17:17kindness meditation as work. He brought
336. 17:20all of them in this 8week practice and
337. 17:23which he called as MDSR
338. 17:26mindfulnessbased stress reduction
339. 17:28technique. Both these relaxation
340. 17:31techniques have been widely researched
341. 17:33in multiple conditions as well. What
342. 17:37happens during these relaxation practice
343. 17:40is something amazing. We have seen
344. 17:43whenever we are stressed the boxes on
345. 17:45the black how cortisol level goes up,
346. 17:48how BP goes up, how our heart rate goes
347. 17:50up. Just see on the other side whenever
348. 17:54we practice these relaxation technique
349. 17:56or calming technique the same region
350. 17:59comes down. Sympathetic activity comes
351. 18:03down. Epinephrine norepinephrine
352. 18:05cortisol comes down. Heart rate slows
353. 18:09down. BP falls. My breathing calms down.
354. 18:14This is what Herbert Benson called as
355. 18:17relaxation response. We have seen stress
356. 18:19response given by Hanseli. Relaxation
357. 18:22response was physiologically explained
358. 18:25by Herbert Benson. Now this is what
359. 18:27happens through all the mindbody
360. 18:29techniques that we have seen. We see
361. 18:31these changes definitely happening in
362. 18:34us. This is MBSR which they have seen in
363. 18:38patients also who were showing so much
364. 18:40of fear, unhealthy habit and other
365. 18:43things. What happened with the practice
366. 18:45of MBSR? Just a six week of practice
367. 18:48their anxiety came down, depression came
368. 18:51down, their quality of life came up
369. 18:54their immune parameters came really
370. 18:56really good and the course of the
371. 18:58disease direction became much better and
372. 19:02on the long term they found practice of
373. 19:04this along with their medication that
374. 19:06they were taking they were progressing
375. 19:08way better. Now can you say where mind
376. 19:12body technique comes in? Not just for
377. 19:14your wellness even from illness to
378. 19:16wellness mindbody technique helps. Why?
379. 19:20Because every time I get destressed
380. 19:24every time I relax my serotonin level
381. 19:26goes up. One of the important happy
382. 19:28hormone. My endorphine level goes up. So
383. 19:31my pain get released. My melatin level
384. 19:35increases. So I sleep way better. My
385. 19:39adrenaline level comes down. So I'm not
386. 19:41that hyperactive or anxious person. My
387. 19:44norepinephrine level comes down. No more
388. 19:47argument, fighting or emotional high. No
389. 19:49fight or flight at all. My hormones
390. 19:52become into a pure beautiful balance
391. 19:56reset again. My immune system functions
392. 20:00really really better. Now what has
393. 20:02happened? My thought clearer. My
394. 20:06decision making spot on. There is a
395. 20:09holistic wellness happening the minute I
396. 20:13relax my mind. Beautiful, right? So what
397. 20:17are the benefits? My heart rate comes
398. 20:19down. My BP comes down. My breathing
399. 20:22slows down. My digestion becomes really
400. 20:24better. I'm able to maintain normal
401. 20:27blood sugar level. My stress hormone
402. 20:30level comes down. My blood flow to every
403. 20:34muscle is better. So no more muscle
404. 20:36cramps or tension or pain. I'm able to
405. 20:39concentrate way better because blood
406. 20:41flow to my brain has also become better.
407. 20:43I sleep really really well. I don't feel
408. 20:46exhausted or fatigued. My anger and
409. 20:49frustration have come down. So you can
410. 20:51see my confidence in handling myself has
411. 20:54become way way better. So what's
412. 20:57stopping us from practicing these
413. 20:59relaxation mind body techniques? just
414. 21:03start it
415. 21:05right
416. 21:08we have been talking everything when we
417. 21:10are stressed what do we do right but how
418. 21:13do I energize myself with this mindbody
419. 21:16technique it's possible right our
420. 21:18batteries get discharged so easily can I
421. 21:22energize myself can I visualize getting
422. 21:25energy how can I do it simple steps try
423. 21:29it for yourself step one close your
424. 21:32Guys,
425. 21:34create a mental image that represents
426. 21:36energy for you.
427. 21:39It could be a sun, it could be an
428. 21:42animal, it could be a machine, anything.
429. 21:48You're full of that energy source. Step
430. 21:52two,
431. 21:54with each deep breath, visualize that
432. 21:58energy filling your entire body and the
433. 22:01momentum setting in your charge from
434. 22:05zero. It has come down come up to three
435. 22:09bars.
436. 22:10Step three,
437. 22:12plan and mentally rehearse how you wish
438. 22:16to channel this energy effectively in
439. 22:21the things that you have to do in
440. 22:23advance.
441. 22:25Your battery is almost fully charged.
442. 22:30Step four,
443. 22:32experience and embody the sense of power
444. 22:36and vitality.
445. 22:38You are full of energy.
446. 22:43Maintain this practice
447. 22:46as much as you can throughout your day
448. 22:48to have your energy balance higher and
449. 22:52making you do what you wanted to do.
450. 22:57Let's visualize.
451. 23:00Let's energize us with verbal cues. Can
452. 23:03you think of motivational words?
453. 23:07Take a paper and write from A to Z a
454. 23:11word which will energize you like
455. 23:13anything. Explode, charge, powerful,
456. 23:17confident, amazing
457. 23:20from A to Zed. Look at those words.
458. 23:23These words should just flash for you to
459. 23:26just keep you energized any time that
460. 23:28you want. Right?
461. 23:31experience the sensation along with that
462. 23:34word that is going to inspire you that
463. 23:37is going to keep you motivated as much
464. 23:39as possible.
465. 23:41Integrate these words into the task that
466. 23:45you're going to execute.
467. 23:48This looks cliche but I will invite you
468. 23:52to experience it. Just write from A to
469. 23:56Zed a word just one word. Amazing.
470. 24:00Brilliant, charge, dashing,
471. 24:04explode like that for every alphabet
472. 24:08write a word and when you tell that word
473. 24:11feel that emotions in you and when
474. 24:14you're doing it I am amazing thinking
475. 24:17that do the job you'll just be proud of
476. 24:20what you have done as well. That's the
477. 24:22power of the words. When we energize
478. 24:26with the verbal cues, the step one,
479. 24:30imagine the situation that result in the
480. 24:34feeling of energized.
481. 24:38Step two, imagine storing this energy
482. 24:42like water in a well. When you want,
483. 24:46just use it.
484. 24:49Step three, plan to draw from this store
485. 24:53to stored psychological energy pool
486. 24:57whenever you need. It's your elixir,
487. 25:00your energy store. Take it anytime that
488. 25:04you want. But this cannot come just
489. 25:07suddenly when you want. You should
490. 25:09practice regularly to integrate it into
491. 25:13your daily life.
492. 25:15Like how in atomic of habits book he
493. 25:19says one person practice every day
494. 25:24consistently in 365 days we are a
495. 25:28changed person totally towards the
496. 25:31better version of ourself. That's what
497. 25:34energy gives us. So what we have seen
498. 25:37all through are the multiple mindbody
499. 25:40techniques. Now are there any evidence
500. 25:44for it? Yes, I can just give from A to
501. 25:47Z. But just see mindbody techniques have
502. 25:50been used for every condition. I've just
503. 25:54given randomly be for AIDS, anxiety,
504. 25:57arthritis, bleeding, diabetes, panic
505. 26:00attack, bladder disorder, temporal
506. 26:03mandibular joint disorder, multiple
507. 26:05things.
508. 26:07They have been used in various condition
509. 26:11different technique like for example in
510. 26:12AIDS they've used prayer and various
511. 26:15stress management technique in diabetes
512. 26:18to reduce their stress level progressive
513. 26:21muscle relaxation has been used support
514. 26:23groups have been used for IBS or
515. 26:26irritable bowel syndrome psychotherapy
516. 26:29CBT hypnosis have been used multiple
517. 26:32mindbody techniques are there for this
518. 26:35it has been an introduction to the
519. 26:37mindbody techniques for you to enter
520. 26:40into this fascinating field of mindbody
521. 26:43techniques. So what's stopping you from
522. 26:46practicing it when you're hail and
523. 26:48healthy? Practice them. They will come
524. 26:51in handy for you whenever you want it.
525. 26:54It's your powerhouse. It's your power
526. 26:57bank with you always to just plug in,
527. 27:00recharge, and then perform. That's it.
528. 27:04Right? Every cardiovascular disease also
529. 27:07they just say manage your stress your
530. 27:10diseases have gone. Have a practice of
531. 27:13gratitude. You just feel how thankful
532. 27:16you are for things around you rather
533. 27:18than feeling negative and pessimistic.
534. 27:21You start to feel that optimism and
535. 27:24positivity in you bubbling like
536. 27:26anything. That's mind body medicine for
537. 27:30you as an introduction. So what we have
538. 27:34seen in this unit are various mindbody
539. 27:37techniques and we have tried to make it
540. 27:39for you for practice.
541. 27:42We have practiced certain techniques
542. 27:44that we can do in class like the
543. 27:46breathing techniques, mindfulness
544. 27:49practice, relaxation technique,
545. 27:52energizing technique and about how we
546. 27:56can change the way we think through the
547. 27:59cognitive triangle reset as well.
548. 28:05Happy learning.
549. 28:07I encourage you to look into the
550. 28:10practices that will be giving it to you
551. 28:12as a self-directed practice. Do practice
552. 28:16them.
553. 28:18Thank you.