Mindfulness: Don’t Just do Something. Sit There!

Mindfulness practice is no longer restricted to Buddhist retreats and those seeking enlightenment.  Thanks to studies by organizations such as the National Institutes of Health  and Massachusetts General Hospital, mindfulness is flooding into the mainstream, being practiced not only by individuals, but also by groups and organizations.

Mindfulness

Why all the fuss?

Alina Tugende wrote recently in the New York Times, “Elementary school students practice it.  Doctors practice it — and their patients.  Prisoners practice it.  There’s mindful eating that promises a healthier way of eating.  And scans show mindfulness may change the way our brains function and help us improve attention, reduce stress hormones and even bounce back faster from negative information.”

Morning meditation in a class at school, Breisach am Rhein, Germany

A January 2011 research study at Massachusetts General Hospital found that mindfulness meditation actually makes measurable changes in some regions of the brain.  As part of a psychotherapeutic program, mindfulness-based practices have led to reduced symptoms of anxiety, depression, substance abuse, eating disorders, and chronic pain, as well as improving general quality of life and feelings of well-being.

How it works

Screen Shot 2013-06-12 at 2.50.33 PMThe popularization of mindfulness meditation can be traced back to back to Dr. Jon Kabat-Zinn’s groundbreaking book, “Full catastrophe living: using the wisdom of your body and mind to face stress, pain, and illness.” 

As a concise working definition, Dr. Zinn says that mindfulness is “… the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience, moment by moment.”

 

1.  Live more in the moment – savor the present

Light-of-MindfulnessIf you focus your mind on the present, not allowing thoughts of the past or future enter, you soon realize that you are not your thoughts.  Mindfulness means allowing thoughts to arise and disappear without reaction.

It is important to pay attention to your immediate experience without relating it to your self- esteem or unpleasant social interactions.  Never take anything personally.  Savoring involves relishing or luxuriating in whatever you’re doing at the present moment.

2.  Lose track of the flow of time

Set up a task that will enable you to live in a state of total absorption for a while.  Mihaly Csikszentmihalyi,  the psychologist who first defined the concept of flow says, “It could be playing the next bar in a scroll of music, or finding the next foothold if you’re a rock climber, or turning the page if you’re reading a good novel.  At the same time, you’re kind of anticipating.”

While performing a self-absorbing activity, your field of attention narrows and you lose all self-consciousness.  Awareness merges with the action and you achieve a sense of mastery over the situation.  Action feels effortless.

3.  Accept the unpleasant as well as the pleasant.

Acceptance of an unpleasant state just means you accept that certain things are beyond your control.  Negative emotions such as sadness, anxiety, anger, or even pain will happen, whether you like the situation or not.

Unknown“Acceptance of the present moment has nothing to do with resignation,” writes Kabat-Zinn. “Acceptance doesn’t tell you what to do.  What happens next, what you choose to do; that has to come out of your understanding of this moment.”

Try labeling the feeling and then move on.  If a feeling of anxiety arises, label it “anxiety,” and then direct your attention elsewhere.  You don’t have to believe your thoughts and you don’t have to act upon them.

4.  Don’t set your expectations too high

Living a consistently mindful life is difficult.  Mindfulness itself is easy.

“People set the goal of being mindful for the next 20 minutes or the next two weeks, then they think mindfulness is difficult because they have the wrong yardstick,” says Dr. Jay Winner, author of Take the Stress out of Your Life.  ”The correct yardstick is just for this moment.”

BuddhaSceneWith a little practice, you can become mindful at any moment just by paying attention to your immediate experience.  Focus on your breath – the expanding and contracting of your lungs and the in-and-out pattern of air in your nostrils.  If you find your mind wandering, bring yourself back to the present and stay there!

Avoiding Toxins in Personal Care Products: Parabens

Recent research from the United Kingdom has shed new light on the relationship between parabens and breast cancer.

Cheap toxins

Parabens are potentially toxic chemicals used by personal-care-product manufacturers since the 1950s as preservatives to lengthen the shelf life of a variety of popular products such as face creams, moisturizers, make-up, perfumes, shampoos, and deodorants.  These chemicals are the darlings of manufacturers because the additives are cheap and widely available.  They must be man made and are rarely found in natural ingredients.  Manufacturers have found a way to keep costs down and increase profits at the expense of our health and well-being.

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Parabens and breast cancer

An important research study, recently released from Reading University in the United Kingdom analyzed samples of human breast tumors and measured the concentration of parabens in the tissue.  Of the 160 tissue samples collected, 99% contained at least one paraben and 60% of the samples had five.

BreastCancerResearchReading University’s Dr. Philippa Darbre, who has spent more than a decade studying parabens and their effects when absorbed by the skin, says, “These results are of concern because parabens have been shown to mimic the action of the female hormone estrogen and estrogen can drive the growth of human breast tumors.”


Progress in combating parabens

Personal care product companies concerned about the possible harmful effects of parabens are making progress by following two avenues of investigation:  finding alternative ways to prevent microbial growth in their products and selling products with a shorter shelf life.  Natural/organic personal-care companies have developed preservative-free products with a shelf life of six months to one year.  Most personal care products are used daily and are likely to be finished before the use-by date.

Avoid the risk of cancer

AcureProducts

Compassionate Essentials offers parabend-free articles from Acure Organics, whose products are also free from animal testing, sulfates, phthalates, synthetic fragrances, harmful preservatives, and artificial colors.  The company is family owned and operated and is founded on sustainable principles to provide the highest quality Fair Trade, natural, and certified organic personal care products.  They believe in pursuing a triple bottom line: people and planet are just as important as profit.

To order Compassionate Essentials Acure organics products, click here.

Care for Yourself and the Environment by Choosing Safe Personal Care Products

National organizations including the Breast Cancer Fund, Greenliving, and the Campaign for Safe Cosmetics agree that many American personal care items are unsafe because manufacturers are free to dump toxic chemicals into their products.  These chemicals have been linked to cancer, infertility, birth defects, and a multitude of other serious health problems.

Poison in your shampoo, conditioner, and even lip balm

Of the over 12,000 chemicals banned by the European Union from the manufacture of personal care products, only nine are prohibited in the U.S.

PersonalCareProductsThe problem is that the U.S. Food and Drug Administration is lax in regulating the cosmetics industry for products sold in retail stores.  Thus the shampoo, body wash wash, facial treatments, and even lip balm that you buy at your local Target, Walgreens, or CVS may contain chemicals, additives, preservatives, synthetic fragrances, and heavy metals.

Stephen Sundlof, the head of the FDA’s Center for Food Safety and Applied Nutrition, emphasized this emergency when he said, “The law as it is currently written allows virtually anything to be incorporated into a cosmetic.”

Because of weak government authority in the personal care products industry, there are vast loopholes in restrictions that are placed on manufacturers.  The problems exist in the areas of pre-market safety assessment, inadequate product labeling, and monitoring the effects on the human body.

Weak self-regulation

The industry regulates itself through a self-policing body called the Cosmetic Ingredient Review (CIR) panel.  However this group, which has existed for more than 30 years, has yet to evaluate any more than a mere 20% of the ingredients used in personal care items and cosmetics, leaving the vast majority of the products free of monitoring by any group or agency.

Consumers left to defend themselves

The Breast Cancer Fund reports that many chemicals used in the lotions, cleansers, and skin-reinvigorating concoctions that we may use every day are actually used in industrial manufacturing processes to clean industrial equipment, stabilize pesticides, and grease gears!

girl-cosmetics-largeWhen we try to read the ingredients label on our shampoo or conditioner or other personal care item, we find a confusing list of chemicals that are unintelligible to the average American.  To help guide you through this technical maze, the David Suzuki Foundation, headed by an award-winning scientist, environmentalist and radio/television broadcaster, has compiled a list of the “dirty dozen” chemicals to avoid when shopping for personal care products.  You can check out his list here

Compassionate Essentials protects you and your family

At Compassionate Essentials we have gone through the process of choosing environmentally and socially responsible products for you.  Deciding which products to buy can be confusing, so we’ve chosen manufacturers that guarantee that the products that you use to clean and beautify your body are safe and compassionate at the same time.

Screen Shot 2013-02-18 at 10.13.26 PMFor example, our Acure Organics day cream is free from animal testing, parabens, sulfates, phthalates, synthetic fragrances, harmful preservatives, artificial colors and is 100% biodegradable.  The manufacturer of this product helps you avoid the toxins listed in David Suzuki’s “dirty dozen.”

Let Compassionate Essentials provide the control that the FDA doesn’t.  We offer products that have been chosen using strict standards drawn from Buddhist ethical practices, driven by the simple but powerful universal principles of non-harming and caring.  For us concern for the health and safety of all is as important in business as it is in any family.

Visit us at: www.compassionateessentials.com

 

 

From Carbon to Renewables

1214965316jhEHB1I am the first to admit I am not an Energy and Economic Analyst with all the correct solutions to slow down excess carbon from being released into the atmosphere.

So when I say I would like the world to instantly change its energy source exclusively to renewables, I do know this is physically and economically impossible.

In a recent article, Professor Dieter Helm of Energy Policy at the University of Oxford and Fellow in Economics at New College, Oxford, presents a comprehensive energy and economic policy which does lead from carbon to renewables, with a stop at natural gas, and which is partially funded with a carbon tax. His plan is very practical and takes into consideration current and future world populations, energy use and economies. (It is vital that fracking be addressed and made harmless to the environment as natural gas use increases.)

Some excerpts from the article:

“The next steps are harder: A carbon price is a necessary condition for facing up to the pollution our consumption is causing. If we don’t want to pay the price of our pollution, then we don’t want to tackle climate change. So far, the sad reality is that we are not prepared to act.”

“(The US) has a deep technological base and its entrepreneurial culture provide one of the best places to drive through the necessary advances.”

We are responsible for the damage we have caused to our environment and we can use our extensive skills to acquire the necessary energy needed without causing more harm.

No one will do this for us, we have to work together to make the change.