What can possibly connect meditation to neuroscience? Ancient meditators used to dedicate their whole life to spirituality and studying their own nature, especially the nature of one’s mind. Inside what they called the mind tons of thoughts and emotions constantly traveled back and forth, like little people in little cars on little roads (well, that is my modern comparison, there were no cars at that time for them to compare their thoughts to, you are right!) Meditators cared very little for those pesky little “creatures” – thoughts. Those thoughts were also very “hungry guys” and craved for more. Yet ancients soon realized that if they would stop feeding those pesky “little creatures,” the mind will become peaceful and finally get still. So they soon learn that the mind is not something that should rule “you,” but that “you” should rule the mind. With the mind still and quiet, the ancients believed another form of vision opened itself, And that new form was a much more clear vision that that of the “mind full of thoughts.” Now we all or at least very many of us know what meditation is. This process of quieting one’s mind on demand (as one of the technique) is called meditation ( I understand over-simplification here, but it is done on purpose). Modern neoroscientists call it brain exercises. The word meditation is not very popular in the field. And yet the techniques is the same. Now many, if not all of us know that our brain changes and often visible changes are possible due to these or other brain exercises. The term that is popular is the field is brainplastisity. Certain meditation techniques are offered in the field of neuroscience as well as meditation to re-wire and reshape the brain. For people who don’t meditate at all and no nothing about what I am even talking about the brain works in so to call “default-thought mode.” Also the parts of brain that are responsible for fear and anxiety show less neurological activity in the people who meditate on a regular basis. Although neuroscience was the first modern field that got so involved in the studies of meditation techniques, psychology got interested in meditation as well. Psychology uses another term “cognitive talk therapy” to describe the notion that your thoughts are not “you.” Meditators fast learn to notice how repetative our thoughts are. Our thoughts are mere interpretation of what we see around. They do not represent reality clearly. Whether those thoughts are positive or negative very clearly depend on way to many circumstances. So the way we interpret the world today may depend on our physical state, our hormonal level, whether we are stressed, hot, warm, cold, hungry, full of energy, or not so much…. We can interpret somebody’s behavior very wrongly just because of all those and many other things. Bad and negative thoughts are just stupid stories in your head. Stop feeding them and allow them to get quiet and not so agitated. There are many different meditation techniques. And they are not all the same. Start with something simple. And it does not need to be watching your breath because it can soon get boring and discouraging for some more active people. So do jogging meditation, swimming meditation, hiking meditation, yoga meditation, tai chi meditation, and what not, as long it clears your mind. Feel free to look for some of meditation techniques I write about on my Mindful Breathing Site, and feel free to read my personal story. Also, if you are not my friend on Facebook yet and you have an account and love to learn or share on the topic of meditation or any similar topic – feel free to add me: Evelina Iablonskaya (the first letter is an “i”)/ and instagram evaisco/ Hope to hear from you soon, my dear friends. I love you all. We are all in this together. Evelyn J.
I truly believe that every good article written in any other language but English simply NEEDS TO be translated into English. But that is just my thing…. So, here we are – these are not my words any more, and you’d see the name of the author of these words signed beneath. Please, enjoy!
- Be a good talking companion on nearly any given topic
- Be an attentive listener (My talking companion will feel he is the only one in the Universe important for me at the moment; simply saying I have mastered the skill of mindful listening techniques)
- To find common language with the kids
- To find common language with animals
- Train rats; To teach them simple things: understand words, listen. I’m not sure how I do this, I guess this is just intuition.
- To think quickly in stressful situations and act accordingly rationally: run fast, save someone, fight, depending on the circumstances. (please don’t mix stress that people acquire due to extreme situations with chronic stress. Extreme stress releases a huge dose of adrenaline into your blood. This adrenaline stimulates me very well, and I act rationally and become capable of enduring a lot, so I act accordingly fast and correctly. Chronic stress, on the other hand releases cortisol, and this hormone affects me differently. I can’t stand it.
- To fight back physically in the street. (I hope I still can do that, have not really practiced it for a while.)
- To explain subjects, teach, tutor. I did it as an amateur: I taught elementary math to an adult who was not good at it. As well as science: general biology, anatomy… I was contemplating on becoming a tutor.
- To write official complains on different bad people (and there are still a lot of those ones out there). As well as fight for my own civil rights by filing a lot of government paperwork.
- To professionally steep tea for Chinese Tea Ceremony.
- To prepare certain incenses all by myslef.
- Control my inner organs with various techniques. (I stopped practicing this, but I’m planning on returning back to it again).
- To tolerate pain as well as strong pain using other techniques and will power, so that pain lessened and did not prevent me from enjoying my daily life.
- To memorize long digital equations, patterns, any types of combinations, passwords, codes, phone numbers and so on.
- Write my own ideas using pentagrams, I can write a long paragraph using this style.
- To read tarot card ( But I have stopped doing this now)
- To retain by breath under water for at least two minutes.
- To use nunchaku;
- To take up to 15 pills at once;
- To swim using crawl stroke for a long period of time,
- To rollerblade
- To write poems
- To write prose
- To memorize lengthy texts by heart (poetry as well as prose)
- To change my opinion about people one or the other way.
- But I think the most important thing for me is self-control. This helps me always and everywhere.
These are the things that first came to my mind. I decided not to talk about my professional qualities.
Breathing meditations or breathing techniques are one of the building blocks of yogic philosophy. Дыхательные медитации или дыхательные упражнения – это один из главных элементов в философии йоги. Yogis strongly believe that correct breathing techniques influence on our brain-waives. Йоги искренне верят в то, что правильное дыхание влияет на наши мозговые волны. Let us expand just a tiny bit on what exactly are those brain waives and why are they so important in our daily lives. Давайте немного углубимся в то, что такое мозговые волны и постараемся ответить на вопрос, какую роль они играют в нашей ежедневной жизни. You probably heard about Alfa, Delta, and Teta waves, haven’t you already? Вы наверное уже слышали о Альфа, Дельта, и Тета волнах, да или нет? Teta-waves occur when you sleep, relaxation and meditation. Тета волны возникают во время сна а так же релаксации и медитации. Delta-waves occur during deep sleep or hypnosis. Дельта-волны возникают во время глубокого сна или гипноза. Now let us talk about Alfa-waves! These are the most popular waves among the common public. Теперь давайте остановимся на альфа-волнах. Эти волны оказалиь наиболее популярными у основной публики. Это волны положительных эмоций, чувства комфотра, и успокаивающей гармонии. These are the waves of positive emotions, comfort, and harmony. There are many outside techniques how you can stimulate your own brain waves. (Music therapy will tell a lot on the topic). Существует множество внешних методик, котрые помогают стимулироват мозговые волны. Музыкальная терапия – это одна из таких методик. But yogis propose a lot of breathing practices that one can learn in order to accomplish the same goal. Но йоги предлагают множесво дыхательных упражнений. If you are working with younger kids, it is good to stay simple and just explain the results of breathing exercises, something like – they will allow you to say calm in difficult circumstances. Если вы занимаетесь с маленькими детьми, то не надо им объяснять всю технологию, стоящую за этими упражнениями. Достаточно только сказать, что они помогут тебе спокойно себя вести в трудных ситуациях. For people on the spectrum breathing techniques help them to get connected to their bodies. Для людей аутического спектра, дыхательные упражнения помогают им лучше понять свое тело. One of the best working techniques for beginners (and these are the best for ASD) is the ujayi breath. Одна из лучших методит для новичков и аутистов это дыхание уджаи. This technique allows you to keep breath slow and steady. Этот метод помогает вашему дыханию оставаться медленным и ровным. You have to make a soft restriction on the back of your throat and you breath in and out through the nose with your lips close. Вы должны создать мягкое препятствие в горле и дышать через нос с закрытыми губами. You have to be able to hear you breath loudly but softly. Вы должны слышать свое дыхание громкое но мягкое. If you have watched Star Wars, then the sound of your breath should be similar to Darth Vader breath. Если вы знакомы со Звездными Войнами, то ваше дыхание должно быть похоже на дыхание Дарт Вейдера. This is another reason why it may be so interesting to young kids. Это еще одна причина, почему это дыхание может быть интересно для детей. Give it a try, research more about this technique, and share your results. Попробуйте, почитайте на интернете побольше об этом дыхании, и дайте мне знать, какие результаты.
Did you notice that your mind is always busy? Does it sometimes drive you nuts? How often? Ever? Have you ever heard anyone tell you to just stop thinking too much. O.K. What was your answer? Don’t tell me, I know….
And yet, would you care to try? Or let us maybe start with “why on earth do I need to do it?” You start with acknowledging and admitting – yes, I do have a lot of self-talk in my head. But not just in general. (I often or I usually have a lot of self-talk). No, you have to “catch” it, so to say. Then you are like…. O.K. Who IS talking? And who is WATCHING the self-talk? Let me tell you. You are not your thoughts. But the observer, yes, the observer is you. The moment you got it, the moment you separated yourself from your thoughts – you GOT IT. And I mean YOU REALLY GOT IT, bro! Then there is no need to stop the thoughts, just keep watching them, that’s it. And in watching itself is a relief, and the watching will pacify them, and make your mind so clear that you’d be able to see beyond the thoughts, if you now what I mean. Give it a try. Enjoy!
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!
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.
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.
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!
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
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?