Defeating SAD

Keywords

Resilience – SAD – Light Therapy – Brain Science – Circadian Rhythms – Vagus Nerve – Transcendental Meditation

In this episode of Resilience Unravelled Norman Rosenthal, a psychiatrist and writer discusses his background in psychiatry research and writing. Norman talks about how his career has emerged from various opportunities and interests in science, art, and literature. He explains his involvement in the discovery of Seasonal Affective Disorder (SAD) and the role of light therapy in treating it. He also touches on the challenges of conducting reliable research in brain science and the potential benefits of light therapy for other psychiatric conditions. Additionally, he discusses the importance of using proper lightboxes for therapy and mentions jet lag as another condition possibly influenced by circadian rhythms or light exposure.

Main topics

• The importance of light in regulating circadian rhythms and its effects on mood.

• How transcendental meditation can help with winter depression

• The role of the vagus nerve in relaxation

• The therapeutic power of poetry.

• The need for multiple approaches to treat seasonal affective disorder (SAD)

• The benefits of using different techniques such as light therapy, exercise, cognitive interventions, socialisation, and meditation to treat SAD

Timestamps

1: Introduction and Background -: Introduction to the guest. 00:02-02.37
2: The Convergence of Science, Art, and Literature - 02:57-04:47
3: Reproducibility in Research - 07:55- 09:03
4: Seasonal Rhythms and Bright Light Therapy -10:22-11:31
5: Transcendental Meditation (TM) - 15:08 - 18:43
6: Multiple Approaches to Well-being - 19:59-20:54
7: The Power of Poetry - 21:26-24:44
8: Research Challenges and Instincts - 25:21-26:31
9: Audience Interaction and Book Recommendations - 27:22-28:39

Action items

• You can find out more about Norm at  https://www.normanrosenthal.com/ 

• Norm’s latest book is Defeating SAD (Seasonal Affective Disorder)

  You can listen to the podcast in full and find out further information here. Our upcoming guest list is also available along with our previous blogs.
Find out more about our innovative Resilience and Burnout solutions.  

Healing the brain

Keywords: Rewiring the Brain – Resilience – Mental Health – Repairing the Brain

In this episode of Resilience  Unravelled, Scott Warwick, an attorney and human resources professional for over 41 years, talks about his interest in mental health which stems from his son's Asperger's autism diagnosis. Scott has conducted subsequent research that revealed western medicine has a limited understanding of how the brain works. He highlights that chronic distress is the number one threat to people’s health and that people need to change their lifestyle holistically rather than rely on pills. Furthermore, that getting rid of toxic individuals in your life is crucial for maintaining good mental health as they can drain your energy like vampires.

Scott discusses the importance of taking care of our brain and how it affects overall health. He talks about the negative effects of stress and anxiety on the brain, as well as poor nutrition and lack of hydration and emphasises that a holistic approach including things like meditation, positive thinking, conflict resolution skills, and emotional intelligence training for managers is necessary. He also shares his personal story and authenticated scans in his book ‘Healing the Human Brain’ which highlights how he overcame challenges to repair his own brain function and how his son’s brain scan revealed issues which led to a journey of discovery and healing. The book also talks about the brain's ability to rewire itself and techniques for stress management.

Main topics:

• Why chronic distress is the number one threat to health according to Harvard Medical College and the American Psychological Association.

• How meditation and positive thinking can help rewire the brain.

• Why a brain healthy workplace involves conflict resolution and emotional intelligence training for supervisors and managers.

• How learning a new language can also help heal the brain.

• The art of debate and mutual learning versus self-destruction in today's society.

• The importance of finding a lifestyle that works for each person's unique needs

• The need for better treatment of people in the workplace to promote productivity and leadership.

• How to improve brain health through activities such as meditation and sports.

Timestamps:

1: Introduction - 00:02-00:39
2: Background. Scott discusses his unusual background and how it led to his interest in brain healing - 01:21-02:43
3: Healing Brain Concept. Scott discusses his son's brain condition and the journey they went through to heal it - 02:43-07:12
4: Rewiring the Brain. The process of rewiring the brain and the various methods used to achieve it - 07:12-17:54
5: Brain Healthy Environment. The importance of creating a brain healthy environment, including emotional intelligence and conflict resolution - 18:48-23:35
6: The Book. Scott discusses his book on brain healing and shares information on how to purchase it -  24:09-28:50
7: Conclusion and contact information - 28:50-29:13

Action points:

• Learn more about Scott and his research and strategies for brain healing at https://scottwarrick.com/ His site allows viewers to access free videos on repairing their brain

• Read his book ‘Healing the Human Brain’ which is available on Amazon.com

     You can listen to the podcast in full and find out further information here. Our upcoming guest list is also available along with our previous blogs.
Find out more about our innovative Resilience and Burnout solutions.  

Preparing the mind for difficult situations

Lt Col Brian L. Slade started as an enlisted man in the US Army as a diesel mechanic. After he got his commission as an officer he then stated flying Apache helicopters. Shortly after a very long and arduous deployment he decided to transition into the Air Force in an attempt to save his marriage.

His first deployment was for twenty-three months and he had only been married for five months prior to that so for the first two and a half years of the marriage they were separated for two. The problem is often not the separation but when you come back together again and military personnel who are dealing with potential trauma in a very strong comrade type team often find it very difficult to go back to a routine husband, wife and children environment.

Brian’s ex-wife had also had a mental disorder borderline personality disorder so the relationship was really tumultuous. In some ways it was more traumatic than some of the things he was being asked to do in the military because he wasn't as prepared for the dynamics. The military prepares you for certain dynamics that you are going to experience. You are used to a certain regimentation and interaction that didn't work with the relationship.

Brian’s book is about trauma and the reason he wrote it was because when he was deployed as an Apache pilot there were crazy, traumatic, intense experiences that he was exposed to. He started asking why would he experience post-traumatic growth rather than the post-traumatic stress we always hear about. He looked at his peers and although they had the same stimulus they had different results. Brian felt he had grown from his experiences and that they increased his resilience and his ability to see things as opportunities rather than obstacles that would drag him down. Other guys on the alternative end of the spectrum were thinking about taking their own lives - that's a very big spectrum for the same stimulus

Brian’s book outlines seven principles. Things like growing a healthy perspective, how do you do that when you experience things that pull you into a myopic perspective but need to maintain that macro perspective?  How do you build a healthy support system and what does that look like. What are we talking about when we say we need to release hate? That's a big one that we don't really talk about. There are a couple of meanings to it. When you are at war, when you have to kill someone it makes it easier to de-humanise them and make them into something they aren’t. Harboring a hate for them is a coping mechanism but it’s not a healthy one.

As well as releasing the hate for the enemy you have to release the hate for yourself. As we start doing the things that the ugliness of war calls for we start painting ourselves as ugly to, that that's part of who we are. You need to remember that just because you’re there doing things other people wouldn't do it doesn’t make you an ugly person - it makes you a proxy for the people who aren’t suited to doing it or cant do it.

This is similar to a disassociation technique and it plays back to one of the other principals of defining and embracing your honorable mission. Brian’s honorable mission wasn't really to get Osama bin Laden, that was what got him on the plane but realised his honorable mission was to make sure that as many of his brothers and sisters in arms made it back. You are going to do ugly things at times to make sure that your honorable mission is accomplished,

How do we avoid festering, emotional wounds? If you're a banker and go to work and you have a transaction or something happens that's interesting you go home and talk about it. It’s so much harder to do when your job is blowing up twelve people but the fact still remains that your honorable mission is to make sure the ground guys make it home safely. It’s harder to talk about it but that’s how you avoid the festering emotional wound. You just talk about it in a matter of fact way.

Building resilience is never ending. With an honorable mission there’s a beginning and end. There are moments of high adrenaline and then lots of time doing mundane things. The mission allows you to compartmentalise things. There is the focal point that we are looking at and around that are lots of ugly things but when we pull the trigger we have just completed our honorable mission. We know there is lots of auxiliary stuff in there but that stays there because you’re in the ugliness because of your honorable mission. You don't have to take that home with you. Part of that is sharing it. You share it as matter of factly as you possibly can. You use humor because it makes it easier to share. Brian realised humor was his stepping-stone to talking about it seriously. In a way it’s doing the same thing with hate – you’re coping but it’s a positive emotion for coping not a negative one. It's a lily pad to being able to talk about it.

Brian also uses chair flying which is an aviation technique. He added the meditation and role playing pieces to the visualisation aspect. A lot of people will struggle with anxiety if they are visulising a very stressful event so you control the environment through meditation and create a safe space where you plant the things you want to grow and get strong. Breathing exercises help to get in the right headspace and then start to visulise an emergency procedure.

One exercise has a co-pilot and engine getting shot out. In a matter of seconds you need to react to the rotors going down. The co- pilot is screaming in the background and you automatically think that's the first thing to deal with but in fact its number three on the list. The rotor is most important. The flight controls are jammed so that’s the second action then the co-pilot but it all needs to happen in one or two seconds. You don’t get through that by thinking about it. In the leadership world they practice so they get it right, in the military they practice so they don't get it wrong. Things do go wrong but the risk reduction is there. The noisy drama is not always the first thing to do!

You can find out more about Brian at https://www.clearedhot.info/ or find his book Cleared Hot.

 You can listen to the podcast in full and find out further information here. Our upcoming guest list is also available along with our previous blogs.
Find out more about our innovative Resilience and Burnout solutions.

Buddhism to navigate grief and loss

Kimberly Brown is a meditation teacher and author and leads classes and retreats that emphasise the power of compassion and kindness meditation to reconnect us to ourselves and to each other. Her teachings provide an approachable pathway to personal and collective wellbeing through effective and modern techniques based on traditional practices. She studies in both the Tibetan and Insight schools of Buddhism and is a certified mindfulness instructor.

Kimberly came to these practices after she struggled with panic attacks and other anxiety issues herself. She had a lot of therapy which was helpful and then found meditation and that acted as a complement to the earlier work.

The difference between the Buddhist and non-Buddhist traditions of meditation is that in the Buddhist practice there are also teachings that align with the meditation practices. These teachings are simply encouragement to understand reality, that all of us will get older, get sick and die, that we all have struggles and that nothing is permanent. This emphasis on seeing reality can be useful in alleviating the suffering that comes from wanting things to be different than they are.

There are some similarities between the Buddhist and Stoic views. One of the distinctions though is that Buddhism doesn't suggest that the fact we are going to get older, get sick and die is terrible and that we have to just ‘suck it up’. Buddhism says ‘well that s OK’ and once we know and understand that, we can live a very happy life with less resistance or things that we don't want.

Buddhists also approach grief and loss in a different way. The traditional westernised view is that it’s something that's not talked about, something that’s slightly embarrassing and that if we talk about it, it might happen sooner. Buddhism seems to integrate ‘passing on’ in a more obvious way so people are less ashamed to talk about it and to remind ourselves that life is brief and that we can use our words and actions to benefit ourselves and other’s. In the US there is a struggle to know how to grieve and how to talk about it. There is a superstition about it so people who are grieving have little access to tools to help them develop resilience in the face of that change.

Death is a natural part of our cycle and there are many different Buddhist views of what happens after death. Some like the Tibetan tradition really emphasise the idea of reincarnation - that we all have many incarnations as different insect’s animals and people and that we will again. Others such as the Japanese Zen tradition don’t have an answer for it.

Although we would not wish grief of suffering on anyone it is in the nature of life. It is neither good nor bad. It is the nature of being human and being able to be able to know that you might choose to live your life a little differently having realised how precious it is and what is really important to you.

In the Buddhist view there is an idea that is similar to psychological safety. They feel that each of us can become a reliable support for ourselves and that most of us learn this from the outside world – getting what we want, depending on someone else, managing or controlling everything that happens outside – and that somehow we can create a situation where we are going to be safe. We can do this to a certain degree but we are still going to get older, may lose our job or get divorced etc. The idea in Buddhism is to use the tools and practices it teaches such as compassion and wisdom to create a refuge in your own self. To start to develop a way to have resilience, to have tools as we are trying to control people and circumstances, almost all of which aren’t in our control.

The Buddhist tradition is to develop our minds so we have the ability to not get lost and develop the compassion to each other. Both mediation and compassion are processes and wisdom is an output of these but you can also cultivate wisdom. From the Buddhist view, wisdom is not just knowledge, it’s being able to ascertain and meet what’s happening in each moment and being able to meet it with an appropriate response and a beneficial action.

Resilience is a process that allows you to bounce forward and not just back every time there is a setback in life. An inherent part of the resilience process is learning. The easiest way to develop wisdom is to start to learn mindfulness, to be able to be present in what is in your senses and your thoughts. If you can practice this for a short time you will very clearly start to see the truth of life – that everything is impermanent. You hear a sound and it goes away, an emotion comes that goes away to. Everything is constantly changing so you start to see that wisdom of impermanence; you also start to see the wisdom of your own neediness, greed, dislike and disillusion to see the biases of the mind.

Finally, you start to see who you are. Someone who is constantly receiving information, creating ideas and thoughts and in each moment this is ever changing. We have the possibility of lessening our suffering and walking through the world in a way that is more beneficial to ourselves and others.

Kimberly’s new book is Navigating Grief And Loss: 25 Buddhist Practices to Keep Your Heart Open to Yourself and Others 

 You can learn more about Kimberly at her website, www.meditationwithheart.com. 

    You can listen to the podcast in full and find out further information here. Our upcoming guest list is also available along with our previous blogs.
Find out more about our innovative Resilience and Burnout solutions.

Remodel your brain for happiness

Dr Dawson Church, PhD, is an award-winning science writer who aims to bring science to various exponential and personal and global questions around the way our brain activity changes as we shift our awareness. In his latest book Bliss Brain, Dawson looks at the mental states of people who spend a lot of time meditating such as Franciscan nuns and Tibetan monks.  The book also looks at the science behind meditation and what works as well as showing that certain parts of the meditation are highly effective at inducing those states.

The research Dawson carried out shows how the brain state of these nuns and monks is extraordinarily happy and at a level we can’t comprehend because they are in an ecstatic state. The research also showed that their corpus callosum, the part of brain tissue that connects the left and right hemispheres, were very large. The question Dawson then asked was whether they were happy because their left and right brain had a lot of neural connections, because they had a large corpus callosum or whether these states were triggering brain growth?

Harvard psychologist Sarah Lazar looked at this issue in 2005, asking whether it was because brain anatomies produced these states or whether those states produced brain anatomies. She gave definitive answers, showing that the states that produce the brain anatomy can turn temporary states of wellbeing. When we cultivate these pleasurable states over time, they become traits. We don't just feel more blissful as a temporary state; the changes are literally hard-wired into our brains, becoming stable and enduring personality traits.

The states to traits progression in people who meditate, especially those who meditate effectively means they are able to increase neural mass in parts of the brain like the corpus callosum and the memory and learning system. There is an increase in neural tissues in the ventromedial prefrontal cortex that hooks the executive centres in to the emotional brain and down-regulates all the irritations and distractions of everyday life and focuses on happiness joy and wellbeing. These parts of the brain get bigger and stronger in meditation adapts.

On the other side of the coin are people with major depressive disorders where the ventromedial prefrontal cortex actually thins and starts to disintegrate. What’s left of it starts to signal the wrong way. The emotional brain that can be miserable, worried, anxious and stressed actually starts to control the executive functions and people start to say that they are stressed because of xyz. They then start to invent reasons in their executive centres for their misery rather than controlling it with the same part of the brain. These states produce measurable changes in brain anatomy.

Dawson published another study that explored meditation adapts used by the nuns and monks. It found that the traditional model they used took 10,000 hours to achieve with many having done over 40,000 hours of meditation in their lives. So how do you get there without taking vows of poverty, chastity, obedience and giving up all of your possessions? Dawson has found that there are certain things that you can do that to produce those changes quickly. If ordinary people, even non-meditators, do some highly effective practices culled from ancient traditions in a controlled way they can achieve similiar results.

In the trial some people did the meditation whilst others did other things such as mindfulness and mindful breathing. The trial found that in the first group doing the effective things, there was evidence of rapid and radical brain change and measurable functional changes in two parts of the brain after just one month. They were only meditating for twenty-two minutes a day but, by using effective practices, brain remodeling began and over time these structural changes in brain anatomy can make us calmer, happier, and more resilient.

Dawson found that three things were highly effective. One is to meditate intensively so you feel the good feelings in your body through breathing and relaxing certain muscles. You can then dial-up your emotions.  Neuro-research shows that if you have a positive feeling in your body you need to amplify it. Second, is that the effect is better if you do the practices in a group.  Group meditation is known to provide more positive neuroplascity. Having a body physical experience, dialling up your level of intensity and doing it in a group is really powerful.

The final thing that makes a difference is compassion. Compassion meditation has greater positive neuroplascity than other kinds of meditation. If there is an element of feeling compassion, the part of the brain called the insular lights up. Negative thinking is associated with the activation of brain regions like the mid prefrontal cortex, the “seat of self.” Positive emotions such as altruism and compassion light up the insula, key to social interactions and pro-social emotions such as gratitude and joy.

What we find in these people is the focus has been on emotion and the value of compassion because that's what Buddhism calls it. What we are now seeing more in neuroscience is a single positive meta emotion - you just feel really good and its up to an academic to label whether its happiness, gratitude or compassion.

Meditation activates certain parts of the brain. The commonality amongst all meditation styles is the deactivation of the default mode network. This is how the brain defaults when you are doing a task. When people are just resting they definitely feel better and more relaxed but what often happens is that the default mode network kicks in and they begin to ruminate and cataptophise because the default mode network is associated with thinking about the past especially threats and bad experiences and any problems that might occur in the future.

During deep meditation, ‘the 7 neurochemicals of ecstasy’ are released in our brains. These include anandamide, a neurotransmitter that's been named “the bliss molecule” because it mimics the effects of THC, the active ingredient in cannabis. Meditation also boosts serotonin and dopamine; the first has a chemical structure similar to psilocybin (“magic mushrooms”), the second to cocaine and cultivating these elevated emotional states literally produces a self-induced high.

You can find out more about Dawson at http://blissbrain.com/ and https://www.eftuniverse.com/ You can buy his latest blook Bliss Brain at https://www.amazon.com/gp/product/1401957757?ie=UTF8&tag=energypsych00-20

 You can listen to the podcast in full and find out further information here. Our upcoming guest list is also available along with our previous blogs.
Find out more about our innovative Resilience and Burnout solutions.

Unlock your core creativity

Dr Ronald Alexander is a pioneer in the field of holistic health, psychology and behavioural medicine since 1976 and was of the original founders of the very first holistic health and medicine at the Cedar Sinai medical office towers in 1978. He has been teaching and writing books on mindfulness, positive psychology and creativity since 1976.

When he was a teenager he lived in Boston and often spent much of his spare time at the weekends at the Harvard book store reading about philosophy and Zen Buddhism. In the evenings he would go to different music venues initially to listen to folk music but then to the bands that made up the ‘British invasion’ including The Rolling Stones, The Beatles, The Who and Jethro Tull. He also started playing in a group at high school and became fascinated by the creative process in both his own group and through sitting, listening to and being mesmerized by high profile bands.

When artists describe their creative process, they inevitably talk about being in an open mind state where the download of core creativity can happen. Musicians such as The Band’s Robbie Robertson’s description that “Creativity comes from the womb of emptiness” to James Taylor’s observation about “waiting to hear it” and having “to be in a place where you can receive the song” reveal that creativity isn’t a rational, calculated activity. It’s about allowing oneself to become receptive. 

Whether its creating from scratch, interpreting music and adapting music, Ronald feels the processes are similar or are derivations of each other. There is a similarity between all creative processes in music and other forms of art in that the thread is in innovation, invention and a development of a particular musical or artistic theme. Then there is core creativity and that's something that is very unique and special. For example Paul McCartney wrote the song ‘Yesterday’ after dreaming it. When he woke up and wrote it down and played in on the piano. For a month or so he took the song round London asking people if they had heard it before realising it was his and that it had come from a creative unconscious.

Pure originality is core creativity and arises whether its Mozart or Beethoven. When they are composing they actually hear simultaneously the various parts of the symphony and its as if it’s coming from some sort of mystical other. If we want to de-mythify the thing Ronald calls the mystical other, we could say it comes from ones pure core collective unconscious. From all cultures, all histories all times, for example the Greeks organised and articulated creativity through the metifor of the nine goddesses, the sense of the muse.

Most of the creatives Ronald has interviewed, whether they have a formal meditation or prayer practice or something more informal such as sitting outside of their studio on their front deck have a cup of coffee or tea, smoke a cigarette and look at the sky, what they are really doing is creating their own meditative state to access or tap into their creativity. Mindfulness meditation takes us out of overthinking and into the mind state of receptivity. The stillness and focus involved in meditation alters our brainwaves, and therefore, our mind state. Distraction-free time leads us to an open mind. Both core creativity and intuitive wisdom and knowledge can be accessed in an open mind state — not because we have an open mind, or are trying to be open minded, but because we’re in a state of pure receptivity after giving ourselves over to emptiness.

You can find out more at www.CoreCreativity.com or at https://ronaldalexander.com Dr Alexander is also the author of the highly acclaimed book, Wise Mind, Open Mind: Finding Purpose and Meaning in Times of Crisis, Loss, and Change (2008), and the new book, Core Creativity: The Mindful Way to Unlock Your Creative Self.

You can listen to the podcast in full and find out further information here. Our upcoming guest list is also available along with our previous blogs.
Find out more about our innovative Resilience and Burnout solutions.

Understanding and dealing with conflict

Douglas E Noll or Doug Noll was born deaf, blind and unable to walk. He had four surgeries before he was three to enable him to walk and at school did not perform well until the fourth grade when a school nurse tested his vision and found he couldn't see.

Although he was raised in privilege and affluence, socially and emotionally had no support as his parents were distant and he was left to fend on his own. However, once he had glasses he did well at school, and high school, going on to Dartmouth College before attending law school in California. He initially worked for a judge before going into private practice to become a civil trial laywer. After twenty-two years, he went back to school to obtain a Masters in Peacemaking and Conflict Studies before quitting law practice in 2000 and becoming a peacemaker.

Doug now uses an advanced form of mediation to deal with conflict in law suits, litigation or disputes where people are so angry they would rather kill each other than sit down and talk! He helps to deescalate situations and calm people them down to help them work through the issues to build a durable peace. There are four basic ways to deal with human conflict. The first is coercion where one person tells the other person what to do. The second is litigation where you go to an outside authority such as a judge or arbitrator who has the power to decide whats going to happen. The third way is to go to mediation which allows the parties involved to still have the power to resolve the issue themselves but with an outside person to help them through a process that allows them to focus on the situation. The last way is negotiation. Most situations are resolved in this way but people often want to revert to coercion if they get too upset. Whatever the size of a dispute, the issue at hand is usually not the problem. Conflict generally arises because one or a combination of six needs are not being met. Doug calls these the Six Needs of Justice - Vengeance, Vindication, Validation, The need to be heard, The need to create meaning and The need for safety.

People generally prefer peace, and only involve conflict if they feel there is no other way to get resolution. As we don't like conflict we tend to avoid it so are not used to dealing with it when a major conflict occurs. Few people have any training in dealing with conflict and without it’s difficult to know how to deal with anger or upset without being triggered yourself. Listening other people is one of the key foundational skills of life because it helps in developing your own emotional database and is an antedote to getting upset or angry when someone starts yelling at you.

You can listen to the podcast in full and find out further information about Doug here. Our upcoming guest list is also available along with our previous blogs.

You can find out more about Doug and his work at https://dougnoll.com/ HIs latest book is De-Escalate: How to Calm an Angry Person in 90 Seconds or Less

It's easy to meditate. Just sit down and get started.

The latest episode in our Resilience Unravelled series has now been released, Resilience Unravelled – It’s easy to meditate. Just sit down and get started.

In this episode, Dr. Russell Thackeray talks to Adam Weber, an author, speaker and highly successful commercial real estate business owner who is based to the north of New York City. Adam also has a progressive form of Multiple Sclerosis and uses meditation as a way of helping him to calm his mind, reduce his stress and see improvements in his pain and other symptoms. Now, he also helps other people learn to deal with their stress though meditation.

14 years ago, whilst working in the highly stressful world of commercial real estate, Adam was diagnosed with MS. The diagnosis came as a complete shock and left him struggling to walk and at times unable to eat. MS is aggravated by stress and Adam suffered with anxiety and depression as he tried to meet the demands of his day-to-day life.

Although both his parents worked in the medical profession, Adam wasn’t happy in taking a solely medication approach to his MS. He had used meditation infrequently in the past so he became interested in using it as a way of managing his MS. Once he realised how meditation could help with the mental, physical and emotional problems created by stress, he started helping other people use meditation to deal with their stress.

Adam wanted to take the ‘woo woo’ away from meditation and make it simple and easy to practice so he created his own ‘Easy to Meditate’ programme. He feels meditation is really about resting your mind and taking yourself out of the world we live in so you can concentrate on your breathing and focus. By closing your eyes and breathing in though your nose and out your mouth, you can start to focus on a place where nothing is going on so you can let your thoughts go and slow down your body and mind.

There are so many benefits in reducing stress and Adam wants people to be able to practice mediation anywhere – to be able to leave their business environment and be able to go to their car, the park or a spare office and take time for themselves.  There’s no need for incense, flowers or special clothes, you just need to sit down and get started.  

There is a difference between simple relaxation where you sit down, read a book or watch TV and meditation. Mediation physically changes the brain and works with heart to help you compartmentalise where you are

Adam feels that mediation is a skill that people can learn at their own pace. It needs practice and to develop good results it can take a few weeks. A good habit generally takes 21 – 30 days in place before you see results but the more you do, the better the results you’ll see.  

You can listen to the podcast in full and find out further information about Adam here. Our previous podcast episodes and upcoming guest list are also available.

Our full blog archive is also available.

You can find out more about Adam and his book at here.