WTF is going on in my brain Что за х-ня происходит с моим мозгом (русский перевод последует за английским текстом завтра, обещаю)

If you can imagine your brain, go ahead, please do so! Think of the area right behind your forehead. People call it lateral prefrontal cortex. But I will call it a balance center. It’s a pretty important part of your brain, bro! It is responsible for helping you making logical decisions. If this part of your brain functions properly, it will save your life, trust me. It will help you balance weird impulses that are constantly bombarding you from other parts of your brain.

O.K. Let’s move on. A little bit further down and a bit lower lays the part of your brain that is called a medial prefrontal cortex. It is more like the inside of your brain. Or the inside of the inside, if you can imagine… This part of the brain concerns only with you. That’s right. Let’s call it Ego Center! You, you, you…. Your memories, your dreams, your view point, your perspective…. You name it!

Let’s move on, baby: we are approaching insula. I’ll call it Feelings Center. It lays even more to the bottom of the brain and it is responsible for feelings and sensations.

Now let us look at the brain of a person that never meditated. We notice a very strong neurological connection between the two centers of the brain: the Feelings Center and the Ego Center. That sucks! Because every time you feel any sensations in your body, your Ego Center processes them as danger. And there can be tons and tons of sensations going on through our bodies per second. Now it is time to ask the WTF is going on with our brain? Why this Ego center is allowed to work like that against me? It sits inside of me and constantly deceives me! Yep, that’s true! Let me tell you why. There is nothing wrong with neurological connections and pathways between the Ego and the Feelings Centers, but!… you Balance Center is underdeveloped. And that is a BIG problem.

Now let’s look at the brain of a meditator. Regular meditation practices break down neurological connections between the Ego Center and the Feelings Center. Meditation also hep establish stronger connections between the Feelings Center and the Balance Center. And last but not least, meditation redirects the work of the Ego center from MY-self towards “the Other.” Yes! Now rather than me-me-me you feel empathy more naturally. Now you tell me, isn’t it great? Enjoy!

Shape Your Brain the Way You Want It Слепи Свой Мозг Сам русский перевод статьи следует сразу за английским

Did you know that you are capable of changing your own brain? If you doubt that let’s at least agree that your brain does change. Everything that happens in your life influences your brain. Brain is capable of making new connections. Neurons that fire together – wire together. Did you know that people who meditate have very different neural paths from people who don’t meditate? You don’t even need to be an expert of meditation. A beginner will already look like a super-hero, believe me! It’s all because meditation works wonders. It’s all about the technique itself, the marvelous tool. Not about who uses it. With some simple practices you can very fast totally rewire your brain yourself. The more your brain changes – the easier your life will become. it’s not just about your formal meditation it is actually about doing it while you live your life, while you are doing your regular life activities. Your formal meditation is that case becomes a sort of classroom. Many practitioners concentrate on the consciousness or awareness meditation. Yet the truth is that with time conscious approaches go into your automatic or subconscious mode. And they work just fine in that mode. MRI results sow increased thickness of the cortex in those people who meditate daily (as well as many other changes I won’t be naming here). So why  wait? Become an architect of your own brain. You brain is ever static but it continually remodels itself based on your experiences. Your brain constantly chatters. Meditators call it “monkey mind.” Why monkey? Unnecessary motion and copying. if you learn to quiet and eventually calm your ind on demand, then your brain will become your best friend and not your enemy.

Eve Jablonski

Знаешь ли ты, что ты сам в состоянии изменить свой мозг? Если ты не веришь в это, то согласись, что мозг меняется. Все, что происходит в твоей жизнь влияет на твой мозг. Твой мозг способен выстраивать новые нейрологические дорожки. Нейроны, которые загараются вместе – спаиватся. Знаешь ли ты, что люди, которые медетируют имеют большее количество различных нейродорожек в головном мозге по сравнению с теми людьми, которые не медитируют? Тебе не надо даже быть экспертом в медитации. Даже новичок, который только что начал медитировать уже будет похож на профессионала супергероя. И это не завивит от того, кто именно медитирует. Все это происходит благодаря тому, насколько замечатльна сама методика. Это как чудесный инструмент, который ты держишь у себя в руках. С помощью  этого инструмента ты сам можешь перепаять свой мозг! И главное, что медитация работает не только тогда, когда ты сидишь в позе лотоса, занимаясь формальной медитацией. Нет, она работает всегда, когда ты просто спокойно занимаешься своими повседневными делами. А вот формальная медитация в этой ситуации может быть сравнима с классной комнатой или уроком, где ты учишься жизни. Результаты МРТ показывают значительные физиологические изменения в подкорке и разных частях головного мозга у тех людей, которые медитируют. Многие люди, практикующие медитацию часто говорят о необходимости осознанной медитации. И это правильно. Но раньше или позже все доходит до автоматизма и медитация переходит в подсознание. Тогда чего же ты ждешь? Стань архитектом своего мозга и своей судьбы! Твой мозг никогда не находится в статическом состоянии. Он постоянно занимается болтавней. Это часто называют умом обезъянки. Почему именно это сравнение? Обязъянки зачастую делают много ненужных движений и часто копируют всех вокруг. Если ты научишься притишать и наконец просто выключать эту внутреннюю болтавню, твой мозг станет твоим настоящим другом и пересане быть твоим врагом.

Эва  Яблонская

Autism, Neuroscience, and Mindfulness Аутизм, Неврология, и Майндфулнесс русский перевод следует за английским текстом!

Many of us know a lot about mindfulness. I’d like to raise a question how does it work? We all know what it is and we all pretty much know what it does. Yet how does it work? Mindfulness is a technique that was adapted by Western Psychology majorly from Buddhist meditative techniques. It emphasizes paying attention on demand. You learn to pay attention to your thoughts and your feelings without judging them. You would usually start with paying attention to your breath.

We all respond to stress that happens in our lives (and bodies) as neurological beings. That is why I want to look at this from brain perspective today. Our brains always response to stress. But there are two ways of doing it. Some in the field use terms “hot” and “cold” to describe the two possible responses. “Hot” response is the one that involves amygdala – our emotions and senses. The second one can be referred to as “cold.” It is a cognitive response. It uses prefrontal cortex. If you live in chronic stress, your brain uses “hot” line. You become overly responsive. If you want to reduce stress you have to balance these systems and use ore “cold” or cognitive approach.  Mindfulness helps to balance these approaches. It actually changes the way amygdala connects to other parts of the brain! The connection between the right amygdala and the part of cortex which regulates emotions, mood, and anxiety, reduces significantly. Amygdala is no longer overly responsive.

Многие из нас знают о такой методике, как майндфулнесс. Я бы хотела рассмотреть этот вопрос с точки зрения неврология. Как работает эта методика? Многие из нас уже хорошо знают, что эта методика из себя представляет. Многие знают, какие результаты она приносит. Но почему это происходит и как же она работает? Методика-майндфулнесс была адаптированна зарубежной психологией из области Буддистских медитаций. Она учит концентрировать свое внимание на чем-либо по собственной воли и своему выбору. Ты учишься поочередно концетрироват внимание на разных вещах. Например на своих мыслях и чувствах. О чем я думаю? Что я чувствую? Но ты д елаешь это, не давая им никакой оценки. Обычно начинают с концентрации на дыхании. Мы, люди, отвечаем на стресс, как невробиологиеские существа. Я хоу рассмотрет тот вопрос с тоочки зрени работы мозга. Наш мозг всегда отвечает на стресс. Но он имеет две возможности это сделать. Некоторые уеные используют термины горячий и холодный подход. Горячая реакция задействует миндалину головного мозга. Это наши эмоции и чувства. Вторая возможност реагировать на стресс – это задествавать префронтальную кору головного мозга. то когнитивный или познавательный процесс. Этот путь принято называт холодным. Когда ты живешь в хроническом стрессе, твой ум привыкает использовать горячую линию. Ты становишься чрезмерно реактивным или чувствительным. Если ты хочешь уменьшить стресс, т ы должен научиться балансировать эти две линии. Ты должен чаще использовать холодную линию или мысли, чем горячую – чувства. Методика майндфулнесс в этом и помогает. Она способствует нейробиологическим изменениям в работе самой миндалины. Связь между правой миндалиной и той частью головного мозга, которая напрямую отвечает за эмоции, настроения и тревоги, постепенно теряется. Успехов вам!

Healthy Eating Habits

Today I want to share one of the simplest vegetarian lunch suggestions. Please look at my pics and videos on Instagram to learn how it looks and how my husband and I prepare the soup. Here are my ideas. Please enjoy, and let us support each other’s health. Namaste. evaisco (Instagram) Also feel free to join me on my private Facebook as Evelina Iablonskaya as well as on my Facebook page: Wise Living.

Slow-simmered Squash Soup:

1 tablespoon olive oil

1 cup chopped onion

1 tablespoon minced peeled fresh ginger

1 tablespoon minced garlic

8 cups chopped squash (butternut)

3 cups of water

1 cup chopped backing potato

2 tablespoons fresh lime juice

1 can light coconut milk

Heat oil in a small skillet. Add onion, ginger, garlic, and cooks for 8 minutes. Combine onion mixture, squash, and next ingredients. Cover in electric slow cooker and cook on low for 6 hours. Place half of squash mixture in a blender. Remove center piece of blender lid to allow steam to escape. secure blender lid on blender. Place a clean towel over opening in blender lid. Blend until smooth. Enjoy.

Close Your Eyes

The whole world that is around us is majorly experienced though our five senses. Is that right? Please answer this question: have you ever experienced anything outside of yourself? If you have, I want you to comment: I would like to know more about your experience. Yet this is not an an article about any kind of out-of-body experience. It actually is an invitation to come back to our senses. You probably heard many mindfulness teachers calling us to become more mindful by becoming more sensible or senses oriented. Yes, our body is a metaphor. Our mind, our emotions, our spirit embodies it. So, where do you see this article right now? Inside yourself. Where do you decipher the meaning? Inside yourself. So, close your eyes, and allow yourself to relax and relish even if just for a moment in the ease that this closing of the eyes can bring. I will simply guarantee you the immense pleasure of immediate relaxation that will follow. This is like coming home to Your True Self. There is the strength inside of you that you have never experienced before. It is much greater than anything you have every thought you are capable of. And this strength is not something foreign. It is Your Inner Voice , your guts, your Future and The Most Accomplished Self is talking to you. And you do not need to hear any words. This conversation is in silence. It is not something conceptual. Relax into this silence, and feel safe. I hope you will have a wonderful moment with your eyes closed. Talk to you very soon, Evelyn Jablonski. Namaste

When You Breathe

When you start your breathing meditation, examine the quality of the air around. Be grateful and thankful that you are capable of breathing.Many people have different respiratory difficulties. Breathing is so much more than just a simple exchange of gasses. It is a link that connects you to your life. Imagine one of the in-breaths did not happen. You are gone!That’s how much we depend on each single breath. Of course we depend on the breath to live, but the quality of our breath also significantly influences your energy level, your health and your overall well-being. In such languages as Latin, Hebrew, Greek, and many others the word spirit derived from the word breath. Proper breathing increases your oxygen level, improves the function of your internal organs, helps you to stay focused, allows you both to calm down and yet remain alert.

So what is this proper breathing? Well, first and foremost, of course, it is mindful breathing or paying attention to your inhalations and exhalations. Pay attention how tense or restricted your breath is. Soften it. Feel in what part of your body you feel your breath the most. Experiment with changing your attention. Put it on the tip of your nose once, and shift it to your abdomen next time you breathe in and out. Watch your abdomen rise and fall. Now with the eyes of your imagination scan your inner body all the way from your chest to your lower abdomen. Separate it into 6 imaginary sections: front chest, back chest; front upper abdomen; front lower abdomen; back lower abdomen. Now start breathing very slowly 4 times into each section. You will soon notice that this breathing technique automatically, without you even noticing it makes your inhales and exhales deeper and longer. This is very important.

Of course you can consciously work on your inhalations and exhalations to make them longer. Yet I believe that using your imaginative skills can be very helpful and may reduce the pressure of “working” on your breath. When you use this technique yo do not make them deeper and longer. The technique itself is doing your work. The technique in this case is a tool. It is like using a screwdriver. If I ask you to pull our this or that screw just using your hands it will take a lot of effort and may even result in failure. But if I give you a tool, you will unscrew it in no time. Same is true about using different breathing techniques to improve the quality of your brain. The techniques are the tools that are supposed to help you make the job easier.

Another breathing technique is that of smelling. Your nose is an organ of both breathing and smelling. When you smell you also breathe. When you breathe you do not necessarily smell. If may be helpful to use the calming aroma for this technique. Needless to say that smells are all around us. And although human nose might not be as sensitive to those smells as the nose of some animals, smells do influence people’s mods, well-being and overall health as well.

You probably heard about aromatherapy. If not, it is a practice of using different smells to help positively influence human health and mood. There is a great number of plants in nature whose aroma is known to have a calming effect on our nervous system. Among those, I believe, lavender is by far on the top of the list. Yet I share an opinion that each and everyone of us may have some favorite calming smell that might be very helpful to use to help oneself to stay calm all the time. You can have this smell around you in a form of some type of parfume or oil. I personally love the smell of lilac. I also like the lilac in nature, its looks, its colors. Lilac fascinates me and brings a lot of childproof memories. So I assume you too can have your favorite smell. It may be the smell of some flower or even favorite food. Find parfumes or candles and incenses with that smell and use them to help yourself feel safer and at home.

Mindful Breathing

What is stress? Stress is when your physical body responds to the problem. The body releases certain chemicals into the blood and your organism begins to work in a stress-mode. Do you remember moments like these? Your heart begins to beat faster, you start to sweat, your mouth gets dry, and all your muscles tighten? You become anxious and know that it is your panic attack coming to get you.

it is not just difficult but almost impossible to deal with seemingly simple life situations. You don’t react normally anymore.  Your anxiety is killing you. You easily get frustrated and reactive. These are many other symptoms affect all your life. Everything changes: your appetite, your sleep patterns. You become physically sick more often and it gets harder to recover from what looks like a simple virus.

Usually anxieties that you have are irrational and even stupid. But no matter how stupid a problem may sound to your friends or family, it seems serious to you.  If you ever experienced a panic attack, you know that it totally closes you up to the help from outside. People around you cannot help you. I remember how my husband and my daughter would try to tell me about my anxiety, but their words only made my anxiety worse.

Anxiety changes brain chemistry. It took me some time to learn to open to my family members and to trust them. I learned to express how I feel and that helped me to look at myself from a different perspective. Although your family or friends are very important as a support in winning your war with anxiety, you yourself must take the most responsibility.

First let us correct the word “war.” You can never “win the war” with anxiety, but you can learn to manage it fully, Why is it important no to “fight” anxiety? Any time you “fight” something, you add additional tension. Imagine that you are a mother and the anxiety si your crying baby. You do not get mad with the baby for crying. You come to your baby, take her in your arms, hug the little one, and your son or daughter stops crying. Similarly to this, you should no try to fight your anxiety.

Start with noticing the first symptoms of anxiety coming. Often when anxiety is in its full it is a bit too late to start. It is harder to manage a full blown up anxiety attack than to deal with anxiety when it only starts to show first symptoms. When I realized that I suffer from anxiety, I started to read a lot about it. I trained myself to notice the first symptoms.

It is very important to early recognize the symptoms of your panic. You will notice that you start breathing not only deeper, but faster. This cause hyperventilation effect. Your body receives unusual amount of oxygen and your heart rate goes up. when your heart is pounding, you feel throbbing everywhere, especially in your chest, and on your temples. Due to adrenaline in your blood you often feel shaking. I do not want to name all of the possible symptoms and I know haw hard it probably is to read them to you.

The first thing I learned is the power of conscious breathing. Now I look back at my first steps and it is almost seven years ago when I tried my first breathing exercise or meditation. At the beginning it was strange. I sat in a lotus position, placed my hands on my lap and took my first conscious breath in . After that I practiced various breathing techniques. I learned different forms of pranayama and ujjayj breath. But what is the most important of all is your mind. Your breath can be deep or it can be shallow, it can be fast or it can be slow – don’t change it. Marry your thought or your mid with your breath and relax into what happens nest. I promise you a miracle the first time you breathe in mindfully and breathe our mindfully. Your brain will switch from the panic mode to the mode of the observer. You will no longer be inside your panic. You will now be outside of it and inside your breath.

I will talk to you very soon, my friends.

Namaste, Evelyn Jablonski

Let’s Talk about Health

When we talk about health we think about our ability to function well and independently for a long period of time. We think about our physical body. We know that our body is a complex mechanism that consists of skeletal, muscular, circulatory, nervous, digestive, respiratory, endocrine, and many other important systems. For the body to work well all the systems need to be in balance.

To continue our discussion, let us first agree upon the major issue: health is good, health is natural. health is a gift and a right. This article is not on philosophy or theology. That is why I won’t be focusing on such things as the causes of sickness in this particular writing. Yet is is very important for believers to know that God’s will is always your ultimate health and well-being. Believing otherwise can slow down the process of healing and may negatively influence your body.

Of course, God’s ultimate goal is your well-being on all levels: wholesome and holistic. This writing will concentrate only on physical and maybe slightly on psychological health, but spiritual health or the health of your soul (if you believe in one, or mind if you believe in none) lays as the foundation of these. Goodness did not create misery and agony. Who did? As with sin, it is very much important to know, that regardless who particularly our religious tradition blame as the founding father of all evil, most of the times we create our own misery and the suffering we encounter is very often our own fault.

Regardless who you think created these bodies (even if you share an opinion that there was no creator at all whatsoever) let us agree upon this: our bodies have the system and the ability to realize that there is a problem within them, and they have the inner ability to fix this problem or heal on their own.

What is this ability to realize that there is a problem?We usually sense or feel that this or that organ or part of the body hurts. When this happens, we know that something needs fixing or adjusting. This capacity to realize what is going on in the body is not intellectual. It is a different type of body-mind intelligence that is called sense. We sense or feel pain or pleasure, we do not need to intellectualize about it.

Let me tell you this: modern man has somewhat lost this innate capacity to sense. It is not sharp in him anymore. We need to go to the doctors and see the blood test results to find out that we are dehydrated. Really? Or at times we see parents reminding their children to put on or take off some clothes: “You are hot; you are cold…” Won’t a child know? At least let us agree on this: that state of ignorance is not normal for humanity, it cripples us. So what is wrong with us?

A lack of common sense literally and figuratively is a great part the cause why our bodies don’t heal themselves so well anymore. A lack of this ability to sense goes against our natural ability to heal ourselves. So, first step towards healing is understanding oneself. I do not mean intellectually, I mean intuitively, instinctively. The first step towards healing is feeling!

What does it mean to feel? When I say feel I am not talking about a touch. I am talking about a certain type of listening to your body that will bring you an automotive feedback. You listen to your body with attention and care. When we speak about senses we usually refer to the five sense organs. The feeling I am talking about is not like that. With which of your five senses do you feel pain or discomfort? This discomfort is usually located inside your body. The 5 senses are directed outside. How do you know that it is your hand hurting and not your leg? Do you need special tools to tell you or do you simply know? Now, how bout knowing what is wrong on the inside? Can you distinguish with the same ease if it is your blood pressure that is too high or too low, whether it may be your heart rate, or may be the blood sugar dropped or is higher? Do you need measurements to tell you this? Why can’t you use the same mechanism you used that allowed you to distinguish whether it was your hand hurting and not your leg?

Have you ever heard people saying “there is something wrong with me?”How come we came to the point that we do not really know any more what exactly that is? where does this separation from the body come from? If something got inside your eye, what would you do? Will you take your hand, maybe water and come up to the mirror? In any case, I relieve you’d try to pull this thing out. You hand will almost automatically come to rub your eye, right? Why can’t we react similarly to discomfort caused by or to our inner organs? Or can we? I do not mean that we will take our hand and rub inside our bodies.

Yet have you heard that you can lower your blood pressure with the help of some simple breathing techniques? Or that you can lower your anxiety level and even control severe panic attacks completely? And you do not need to be a doctor and diagnose yourself to do this. If you learn to calm down and relax, most certainly your inner organs will start functioning properly on their own. A great number of our sicknesses  are caused  by stress. Others are caused by the lack of exercise and poor diet.

Let us stop treating stress as something positive. Ease is positive. Stress is negative. We need a certain type of intelligence to learn to operate daily with ease. We also need to practice. But when we practice healthy approaches to life, what exactly do we practice? What is this type of intelligence that can help us leave our lives healthy and with ease and how can we practice it? this type of practice is very different from any other type of practice. If we practice driving a car, soon driving becomes our second nature, and we start to drive automatically. So we can say that usual practice results in automaticity. The kind of practice that is needed for healthy living is just the opposite. what we must practice is alertness, openness to new experience, wakefulness, being totally present…

If we teach ourselves to be totally present every moment of our lives that quality of our alertness itself will be our helper and our healer. Let us talk about his quality a little more. On one hand it sounds almost miraculous. On the other hand it sounds confusing. What is it? It actually is a simple quality we all have. Some has this quality more developed than others. All humans have it. Animals can pay attention to what is going on around them very well, but they cannot do it on demand.

If your hearing is good, then you probably have no difficulty hearing the sounds in your room and outside. Yet only when you choose to do so on demand, only then do we start talking about this special quality. This quality has been called by different names but the names can sometimes confuse us more that having no names at all or having different names. What we need to understand clearly is that we need to practice paying attentive on demand.

So, what do we need to pay this attention to? Well, in real life, actually, to everything. In case of physical health – to your physical body in general and to very element of it in particular. But when we talk about practicing the quality of attention, we start with simple things. Let’s start with our five senses and practice paying attention to their objects one at a time. For example we can find an object of hearing that is some sound or that other and practice listening to it for two, three, five minutes in a row. You will immediately notice that doing so is not easy at all.

This quality will not automatically solve all our problems at the beginning, especially because at the beginning it will not be very strong, but with practice you will surely notice how it can help you recognize things you had never paid attention to before.

And interesting thing about this quality is that it pacifies or calms down every problem without even fighting it. It gives you feedback, insight, helps you to solve problems both easy ones and hard ones, and helps to come up with unexpected decisions. You’d be soon surprised what you’d start noticing. Not just more noise or that you are too hot or too hyper but also that you became mad, jealous or upset for no reason. And please, tell me this, if there ever is any good reason to be mad?

Health and Healing through Vipassana

When we feel that this or that life threatening situation is beyond our control, we choose to act in various ways. At times people get depressed, devastated and even mad. But this never helps to change the situation. What we need is the insight. Is there any good reason to be mad? What is important to learn it is to realize what exactly is the cause of my discomfort, pain, uneasiness, sadness, fear, and so on. When you think you found or realized what is the cause, stay there. Pay deep attention to it, don’t try to act compulsively, It does not mean you cannot act upon the problem fast. You can act fast if the situation demands and you are capable of doing it. But what is important to learn is that most of the time this is not the case. Most of the time in difficult situations rather than re-acting, acting compulsively, try to stop. Sounds like a strange advice at first, but wit…

Pay attention to everything what is going on and try to look at the situation as if you were watching the movie. Imagine yourself to be an independent observer. What will happen next will surprise you. Decision will come on its on. Don’t rush it. It may take longer to ease into the unknown, to let go and sit still. Don’t act and don’t even wait. Waiting implies impatience. So, don’t wait, just be there with this unknown, mysterious peace, and trust it. You won’t need to “come up” with what you should  do. There is something in you that knows more than you think. Some call this intuition.

Whatever you call this quality , it is very useful and can be developed. You need to have a very clear awareness of what exactly is happening. This awareness cannot be based on your desires or attachments, it should rather be based on letting go. As I said, although we are talking about insight, you are not necessarily “looking” for the insight. The peace that you make with the situation and the tranquility – they bring the insight. Put your mind to rest and abide in this state of deep calm. You can only acquire it if you have strong faith that you are totally supported and that everything is as it should be. Nothing is happening by accident, you know.

Often we cannot reach this insight because we are so “bewitched” or attached to the wall of illusion that separates us from reality. When you realize this wall, the liberation and the transformation are complete. You are not the same person any more. The difference between change and transformation is significant. You can change this or that situation, but the foundation of the problem remains the same. When real transformation happens, nothing of the past remains the same. Namaste.