Healthy Sleeping Guide - How We Can All Rest

With the change in seasons comes change in my sleeping patterns. It's just one of those things I become aware of each year. I notice this in spring when the hay fever 'season' begins. Again, when summer approaches and the morning sun light reaches us earlier and earlier.

Naturally at other times of year, my normal sleep may be interrupted for a variety of reasons.

Photo: bitzcelt

Below you will find hints and tips to encourage better sleep and habits conducive to a more peaceful shuteye - downtime. Sleep and bedtime is not surprisingly, a vast area with as many unique features as there are people. So I can only write a short article which I hope is useful to you. Please let me know.


Sleep - What is it all about?
The answer should be obvious to us all. It is essential to our well being and health. We rarely live a day without sleep of some variety. Everyday, we gracefully move into sleep naturally. The after effect is refreshment, recuperation and energy. There is nothing it seems, that can replace this natural benefit.

When we experience sleep on a daily basis for many years, we can dispense with the scientific theories or research results. We know what the benefits are. We live well with the results of regular sleep.

My daily patterns of sleep and activity are so common they appear trivial. Until my sleep is interrupted. Then sleep becomes a wonder to be cherished and appreciated, as one of the most important functions of the human body. I expect sleep to be a pleasure. I regard it as a priority within my leisure time.


What happens when we can't sleep?

• Waking in the night. Sometimes accompanied by thoughts or images that are stressful.

• Difficulty in sleeping shortly after going to bed.

• Easily disturbed during sleep and waking up as a result.

• Not refreshed after sleep.

• Night terrors (mainly in the young).

• Waking up earlier than expected.

There's more. What happens if you are sleep deprived? No rest for the wicked!

• difficulty waking up in the morning

• lower concentration resulting in reduced performance at work, school, sports.

• poor co-ordination leading to increased risk of injury or accident
  

• reduced reasoning skills with difficulty making decisions

• falling asleep at sociable moments
  

• Irritable, unhappy and unsociable

The Research - What happens during sleep?
Sleep is obviously necessary. We don't need research to tell us that. I think it's important to highlight that we already know many of the effects from sleeping. We live it, experience it every day. We notice how good we feel or not upon awakening. Over the years we can associate our experiences with particular patterns of sleep. We share common attributes that allow us to recognise or assume similar effects in other people too.

• We dream. Sometimes we remember them. Sometimes we wish we didn't.

• Sleep helps our brain perform it's biochemical housekeeping. Good functions from our body's immune system and central nervous system rely upon the brain's performance.

• Poor sleep may effect eating habits and risks of diabetes.

• Link between sleep and the immune system.

• Sleep increases our ability to learn and remember.

• Your body's weight may be controlled in your sleep.

It seems our brains stay active in sleep. In REM (rapid eye movement) sleep the body appears paralysed. It's OK because the heart, blood, eyes, diaphragm and intestines carry on as normal. Which I think is a good thing.

Regulated by your body clock, your sleep is made of cycles with vital stages for your well being. Different things happen during each cycle. Some help us feel rested and energetic, other cycles help us learn or make memories.


Helping You to Sleep
These are some of the practises I have used to assist me in a good nights sleep. Often referred to as 'Sleep Hygiene' some may be new to you, others I'm sure you've read before. The attitude I prefer is one of exploring to find what works naturally. Then being willing to change it for something more effective when necessary. There is a lot you can do to get a good nights sleep. You have control.

Your dreamy attitude

• Make sleep a priority. During the waking day imagine yourself later at night enjoying a wonderfully deep, refreshing sleep.

• Use a regular sleep schedule even if you work on a shift pattern. For example: Same time to bed each night and same time to rise in the morning. Be flexible because over time you may need to change patterns for optimal rest.
  

• Plan ahead. Design a flexible system to move you toward greater sleep and health.

• Ritualise your preparation for night time sleep. Invest your attitude for good sleep into your activities 1 hour or even 30 minutes before going to sleep. This may involve book reading, bathing, chill out music, turning off the computer and TV, meditation, self help techniques to visualise an ideal day tomorrow.

• Happily engage your mind, body and emotions on a daily basis that is conducive to your well being. Fantasise, visualise if need be. Some research suggests the brain does not distinguish between visually rehearsing things and the real thing itself.
  

Design the bedroom for you
1. Remove as much clutter as possible from your bedroom.

2. Turn your sleeping space into a relaxing, soothing environment. People often find a clean, cool, pleasant, spacious and dark bedroom environment is best for healthy sleep.

3. Take out any work related materials especially if your job is demanding and stressful.

4. Consider investing in a new mattress every 5 years. Test different mattresses in showrooms and decide if you really need the change.


Enjoying restful habits

• Reduce social and recreational drug use if you feel it's negatively impacting your sleep. That includes caffeine, tea, alcohol, speed, cocaine. General recommendations are to avoid these substances from 4 - 8 hours before sleep. You decide what's good for you.

• At home finish eating your main evening meal 2 - 3 hours (or more) before you go to sleep. I feel far better when eating lighter evening meals.

• A light snack to replace feelings of an empty stomach can aid sleep too.

• Exercise frequently during the week. Walk more, run, swim, play racket games whatever you decide, do something. Many of us have mentally stimulating daily patterns and less physical. So exercise all aspects of your being (including your emotional well being).
  

• Avoid napping after your evening meal. Do something else, stay awake and sleep longer, later.

• Have a relaxing, hot bath before bed. Indulge yourself with books, chill out music, candles if necessary.

• If you're in bed without sleep for 30 minutes get up and do something else until you feel sleepy enough to return. Maybe best to avoid work related activities at this time.

• Turn off the computer or TV. Sometimes I have found listening to radio discussions or audiobooks (not music) helps me to sleep. The less interesting the more likely you will sleep. Remove the laptop and TV from your bedroom.

• Practice a relaxation technique before going to bed and/or when in it.

• Sit and meditate before going to bed.

• Be prepared to seek out specialist (like CBT - cognitive behavioural therapy, hypnotherapy) or medical advice if you become concerned about your lack of sleep. I recommend doing your own research first.
  

• Shortly after awaking go outside into the sunlight for a few minutes or longer if you can (people in the northern hemisphere will prefer this during the spring and summer months).

Finally, to ensure you get a good nights sleep here is a link to 40 facts about sleeping. Yawn.

Have you experienced any sleep disorders? What have you done to return to normal sleep?
Thanks for reading and not nodding off.
Jens

19 Remedies to Beat Hayfever

We are well into the spring season and some allergy sufferers will begin to experience the first twitches, itches, sneezes and other symptoms of hayfever or allergic rhinitis.
I'm going to offer some remedies for this seasonal allergy. I don't know if they will all be effective. They do provide you with a choice. Take a look and read through them below.

Photo: bartmaguire

Hayfever - The Stats
Many people suffer intensely from this allergic condition especially during the summer months. According to the UKs National Health Service (NHS) 2 in 10 people suffer this allergy. 12 million people in a population of 60 million is a lot of potential customers for the pharmaceutical industry. I'm one of those customers.

The U.S Centers for Disease Control and Prevention in a 2007 survey, stated 16.9 million adults diagnosed with hayfever and 10% or 7.4 million children were reported with symptoms.

Local doctors known in the UK as general practitioners (GPs) offered injections years ago to counter the allergic reaction, until people began collapsing in the surgery waiting rooms. Now pills and nasal sprays are popular and homeopathic and herbal preparations.

I am not a doctor and have no medical training. Over a 30 year period, I have used and enquired about different remedies for their effectiveness.


What causes Hayfever?
The causes of this are primarily pollen from trees, grasses, weeds and spores and can be exacerbated by pollution, smoking, asthma, stress. As I understand it, pollen enters the body and if it makes the body over-react by producing an antibody, a person may experience some or all the symptoms below.


What are the symptoms?
The Eyes: Itching, watering, inflammation and redness.
The Nose: Congestion (blocked nose), sneezing, itching, 'running' or 'dripping' nose
Throat: Rawness, itching, rasping sound when breathing.


Caution: Any remedies herbal or pharmaceutical, should always be considered with caution regarding dosage and your current health condition. Consult your doctor or medical/treatment specialist before you mix any drugs or herbal remedies.

The list is given for you to investigate various remedies sensibly and with care, for their effectiveness in reducing allergic symptoms of hayfever. Much of these have no long term or conclusive research results. Much is anecdotal and that's a good starting point to explore your well being and decide for yourself what works best.


The Pharmaceutical Remedies
1. Antihistamines - taken as tablets, nasal sprays blocking the inflammatory effect of the body's histamine chemical which is released when in contact with the allergen - pollen.

2. Corticosteroids - nasal sprays and drops performing similar actions against the body's chemical messengers to prevent inflammation after exposure to allergen pollens.

Natural and 'Alternative' Remedies
3. Nasal balms can be spread on the inside of the nostrils. These often contain ingredients like beeswax, seed oils, aloe vera juice extracts ans essential oils. Using a petroleum based jelly like Vaseline works well too. Both remedies are useful for me.

4. Eating locally produced honey is a common remedy suggestion (if available). Begin eating on a daily basis starting one month before your symptoms usually begin and continue through the period. I've not yet tried this so can't comment any further.

5. Reduce dairy products like milk, cheese and yogurt in your diet to help reduce nasal congestion. This remedy has a positive result for me each time.

6. Check out some herbal hayfever remedies containing extracts of the Butterbur plant (Petasites hybridus). I've recently been told of Butterbur Petasin and never tried it myself. A quick search on google showed many and retailers. I have also heard anecdotal evidence of it's effectiveness. Good for alleviating migraines according to some websites.

7. Sublingual Immunotherapy desensitises the sufferer with vaccinations of pollen before the season starts, by placing drops under the tongue. This prepares the body for the high level of pollen commonly found across April - August. There are strict guidelines to it's use as there is some concern over severe side effects. Be warned.

8. Homeopathy is very popular and I've met people claiming it helped reduce hayfever. I have not yet used it regularly before or during the season to notice it's effectiveness. I'll check it out soon.

9. Qu-Chi acupressure band has recently been touted as useful for some people. The band is placed over the elbow along the Qu-Chi meridian line which runs from between the forefinger and the tip of the nose. There are also Acu-pressure bands to place around the wrist to prevent nausea from pregnancy, travel, post surgery and chemotherapy.

10. Acupuncture has plenty of anecdotal evidence to support it (and from myself). I used it once when I was 15 and it alleviated my symptoms immediately.

11. Eucalyptus is great for clearing the nose and helping breathing. I've used it in saunas and steam rooms to relieve congestion. It's fast acting by inhaling the fragrance to clear the nasal passages.

12. Air purifiers clear pollen, dust and other potential allergens from the air in the home or office. They usually combine filters and ionisers to refresh the air. I found this to be useful and the air does feel and smell different.

13. Liquorice root can help ease the nasal symptoms of hay fever. It's believed to have anti-bacterial and anti-viral properties that assists the immune system.

14. Gingko biloba is popular in health food stores and is believed to inhibit the effect of the body's response to allergens.

15. Relaxation techniques can be useful for alleviating conditions of hayfever. It works for me. Self Hypnosis has been said to reduce the allergy for some people although I don't know the 'content' of the techniques used.

16. Drinking fresh nettle tea and even taking nettle capsules from the health food store are occasionally recommended. Don't know if they work but fresh nettle tea with honey is refreshing and that's coming from a coffee lover.

17. Vitamin C has allegedly helped relieve hay fever symptoms with a lowering of sensitivity to allergens, mucus production and wheezing.

18. Green tea has claims to contain powerful antioxidants called catechins that have antihistamine effects and is also said to help maintain the immune system.

19. Nasal air guards are a barrier to reduce the ability of allergens like pollen to irritate the nasal lining. Fitting into the nose they provide extra protection when outdoors if pollen levels are high.


Plenty of choice here and if you're in any doubt re-read the caution above and exercise your own common sense. Have fun!


Thanks for reading
Jens

Your fantastic internal technology

I wrote this article to offer my ideas and beliefs upon using the gifts and gadgetry (our minds and bodies) to help us in creating well being, happiness and just about anything else we can realistically get. It's my opinion and I like to imagine it'll be useful to you. So, let me add that this article may practically assist you in your well being. To more easily provide you with the everyday luxury of relaxation. To be calm and focus on your enjoyment of meditation.

I've provided links to earlier articles I've written (highlighted text) with step by step methods to explore relaxation, well being, meditation and personal development.

Our fantastic internal technology of the present for the future
I expect it's common knowledge that surviving and thriving or being happy and healthy requires a working knowledge of technology. We use an uber-sophisticated technology called our mind and it's peripheral hardware called our brain and nervous system. It was the first and will always be the greatest set of gadgetry we will own or operate.

Take pleasure in the fact that it's easier to use than the software programs in our computers. Instead of clicking through the help section we can rapidly ask our memory and notice our emotions and honest reflections as to whether something has been done 'correctly' or not. We can also change emotions, distort and reshape our memories to remove bad feelings that limit our enjoyment of our life. We can create beliefs to motivate us to achieve something new. We can use our internal sensational dictionary to find the words that quickly build wonderful feelings and attitudes. We can love ourselves.

The good thing is most of the hard work has been done for us. We've already had years of experience in using our internal software and we are benefiting from the biological development of generations. Let us use this to our advantage. I think it's always useful to simplify beliefs and opinions on subjects that matter. It makes everything easier to grasp and we can all feel that we understand the same things.

I'm going to briefly describe my simple ideas on how our minds operate.
Our views and beliefs of the world can be said to have 4 basic parts:
Shapes
Numbers
Colours
Habits

Generally, our minds use 3 things to create perceptions, memories and comparisons of our world. We can alter each of them to change how we feel, think and act. That's a clever thing.

Images - for many of us images appear around us physically and within us as memories all day, every day. They are composed of colour, moving or still objects and often multi-sensory. Many people even recall dreaming in images.

Location and Time - When something is remembered it's saved in a special place in your imagination. Two useful analogies are when you want to quickly find saved work on your computer you first store it as a file, in a folder within a directory. You will leave money in your home in a place you consider safe and memorable and only easily found by you.

Association - remember biting into your favourite food? When you do, you'll probably recall the taste, sensation of food in your mouth, smell, colour and pleasure.


One of the most important prerequisites for well being of any description is choice. How you create choice depends on how well you play with Images, Associations, Locations and the techniques listed below.

Choice
How we notice choices depends on our learning skills with the things listed above. Thankfully, that's easy to do and many of us are able to create choices in our lives. We can do this when our environment supports us and we are able to step into or create new environments.
Most importantly you can learn how to use your internal world - your imagination and brain to create the sorts of choices you want. Sometimes you may be in places where you'd prefer not to be. Then you have your flexibility with your imagination to make internal changes to your perception of what's happening around you. Until you can leave and go somewhere you prefer. Regardless of what personal development magic they may work, most people do not want to be in a war zone for too long if at all.


I believe you'll do very well when you use any and all the following techniques toward well being and positive self change.

Imagination - Einstein said it "embraces the entire world, stimulating progress, giving birth to evolution."
Positive Images - you'll enjoy repeating certain things and most minds and bodies like good memories.
Movement - We remember and feel movement more than still images. Make them 3D for more effect.
Humour - I believe most people like a good laugh and it's a magic tool for transforming how you feel.
Exaggeration - Over emphasising shapes, colours, movements, sounds can be fast, fun way to change our attitude and feelings and create new behaviour.
Colour - It's powerful, emotional, we wear it everyday, most if us see it every day.
Sound - what's your favourite music? the sound of your lovers voice? You hear what I'm saying?

Individually or together, they'll produce new feelings which you can play with to shape new ideas and behaviours. You are a technological marvel. We are a mind - body mystery in motion. Get familiar with using the gadgetry you were born with. Love exploring this wonder and expand it into new ways of living and sharing on this planet. Together we can be ever changing, new, different, creative maybe revolutionary in our designs for well being, harmony and positive change.


Thanks for reading
Jens

That's what I want!

This article will look at what we want and how to begin organising our thoughts and ideas at the beginning of the day.
Decide upon what you want to experience more of during the day. You can't always have vehicle-free roads or ecstasy inducing moments or large lotto winning surprises. We can decide to experience certain feelings more frequently. We can even decide to experience more events in our lives when we are prepared to go into environments that support them.

We can first build 3 things:
1. Clear insights into what we want
2. Strong beliefs about new things we want
3. Test the beliefs to see if we really want them.

This is not about wealth creation but about attracting more 'wealth' of daily experience. Although I'm sure it can be used in conjunction with wealth creation strategies and tactics.
It's really about:
1. Building expectations inside yourself.
2. Developing the ability to notice the things you want in the world around you.
3. Creating vivid experiences and good feelings inside yourself.
4. Organising your imagination to give you enthusiasm and motivation toward useful things.
5. Deciding what good, useful things you can get today.

I'll elaborate more on the above to give you greater scope for exploration and expression.

1. Decide what you want more of....
that you know you can achieve either today or sometime this week. For example 'feel happier more often', 'laugh more with friends', 'put money regularly into a saving account', 'flirt more with women/men', 'design a plan for my future goals, achievements'.

2. How do you know something is or will be important to you?
Do this simple exercise. Imagine a scenario where you already have the thing you want. You've got it or you're already doing something you want to do.
What are you noticing?
Does it feel good? Your body will tell you this automatically.
What benefits can you list as a result of doing this activity or having that thing? If you've no benefits at all and it doesn't feel good then it's probably useful to choose something else.

If you're struggling to remember what it's like to feel good and make good choices...
Do you remember a time when you were happy?
Do you remember a time you did something or bought something that made you feel good afterwards and maybe for a long time afterwards?
What did you experience in the build up to and during the good decision?
What made you decide to do the thing that made you feel so good?
Where do the feelings start and where do they travel?
Can you make those good feelings even stronger and longer lasting?

3. When you find a thing or many things you want, vividly imagine two scenarios.
Attracting them into your life.
Living with them already in your life as a common occurrence.

4. Decide that you can enjoy more things or different things in your life and be realistic.
You may not win the lotto this week but you can enjoy the expectation to win especially if you play the lotto. Otherwise why waste your time and money? You may want a better car and being realistic may mean cleaning, repairing and part exchanging your old car for a new model. You may benefit from reducing other financial outgoings and adopting small changes in your lifestyle, like reducing clothes shopping, buying healthier foods, walking more and reducing fuel costs, stopping smoking, in consumer terms the list is flexible and nearly inexhaustible.

5. Consider this.
To enjoy vivid, body tingling realistic expectations, it's good to know that the things you can achieve tomorrow or next year are really available.
Where are they found in the world?
Who already has them?
How do I get them for myself?
Discovering much more about these things will help you decide if they are accessible and neccessary for your happiness and well being.

6. This is how you begin creating good experiences inside yourself for the activity you want to do.

• Imagine yourself beginning the activity.

• Create a large image of yourself. Make it life size if that's more comfortable or powerful for you.
  
• See yourself smiling broadly and being happy and relaxed performing the activity.
  

• Now make that image into a movie. See yourself performing, hear what you hear and feel what you feel.

• Increase the colours, sounds and take time to notice your happy feelings as well as the 'physical' feelings of you accomplishing the activity.
  

• When you have the movie as you like it, move fully into it if you have not already done so.

• Imagine you are there really accomplishing whatever activity you want to do well.
  

• Enjoy some moments there and really allow those sensations to 'soak' into you.
  

• Imagine the rewards you will receive, however big or small, once you are really performing the activity.
  

• Now, imagine the rewards you will receive, however big or small, once you have accomplished it. These rewards may be emotional like relief, happiness or relaxation or financial or anything else that's positive.

7. Organising your thoughts and internal experiences on paper or computer.
Create lists for what you want or need. There are two (really, many) ways of developing a list. One list can show firstly what is achievable or necessary and moving toward what is desirable and is expected to take a longer period to achieve. The second is to start with what is realistically achievable and move toward what is fantasy.
When your creating the list, establish a time line. Begin with what you can achieve now during the coming week then progress to the month and every 2 or 3 month period. You may prefer to list items on a weekly basis, bi weekly or monthly. You can decide upon many variations and alter them whenever you like.

You may be wondering what all this has to do with relaxation. Sometimes we relax when we notice more choices in our lives and opportunities to change in the way we want to. The post is concerned with creating choices with the imagination to help notice more choices available to us in our every day world. When we have the flexibility to 'see' more, we can feel more too and this may help in listening to discover more of what we really want. So decide what you want. Discover the best way for you to do that. Then explore your world around you and notice more of what you choose. Have fun!

Thanks for reading
Jens

How to prepare your place for relaxation

....and then make it a relaxing place.

This is a purposefully misleading title. It's not about preparing your home or personal living space for relaxation. It's really about 3 more important things:

1. Your Life
2. Your Mind and Imagination
3. Your Brain and Body

The 'bizarre' thing is some people don't think those 3 fundamental, innate attributes you have (and I hope enjoy) are important enough to want to creatively explore and enjoy more of them. Enjoying them in a way that is unique. Individual. Now, that is a different thing altogether because I'm not writing about you choosing a different haircut and holiday package from your friends. I'll ask you this one thing: When did you decide and create what's best for you, before you accepted what someone or some branded idea offered you?

I know it's a slightly provocative introduction but I want to get a message across that many people, myself included can remind ourselves to be more uniquely creative. At that same time caring for our own well being, so we can better care for that of others.

"Change will not come if we wait for some other person or some other time. We are the ones we've been waiting for." Barack Obama

So, if you've already decided what's best for you and want to now accept what someone is offering you, please read on.


Relaxing and inspiring places and faces
The following points are given as a guide towards a place in yourself that is more naturally relaxed, as you design the world around you to compliment that experience repeatedly.

• Pick places and moments in your daily life where you can practise relaxation.

• Decide upon times in your future where you can benefit from relaxation and greater well being, to your advantage.

• Write and expand and practically develop ideas that make you feel useful and creative.

• Consider how you're life will change as a result of relaxing more.

• Surround yourself with friends and locations that encourage well being and relaxation within you.

• How will relaxation benefit you and you're family and friends?

• Introduce yourself to people who appear relaxed and dare them and dare yourself to enjoy a conversation.

• Do you vividly remember times in your past when you were most relaxed?

• Go and discover music, books, poetry, films, art that may be relaxing for you.

• What do you imagine relaxation will give you now that you do not have already?

• Do you believe you can deeply relax?

• If you're someone persuaded by science and research, find articles on meditation, relaxation and neuroscience.

All of the above will stimulate some sort of relaxing response either during or after the event or at both these times. Maybe you will be experiencing states of relaxation quite spontaneously!
I believe the above handy hints and tips provoke some enjoyable and relaxing changes in life. They're normally very easy to do.
It's basically a long way of saying "think well for yourself, think well about yourself".
Make yourself a more relaxing place.


I want to mention a blog that I read. It's useful and very popular. It covers areas like organisation, simplicity, acheiving goals and its called Zen Habits. There's no indication buddhist monks are involved.

Thanks for reading
Jens

Casting thoughts upon our human technology and well being

Too much thinking at night, she said
I got an email from a friend in England today. In it she tells me she is currently on a doctor's prescription for 'my head' and 'my stomach'. I wondered why, because when I lived there I wasn't aware of her taking anything. She replied and told me she was having difficulty sleeping. She thinks too much at night and this combined with her three jobs, as a mother, an accountant and a wife is possibly contributing to her stomach upsets. I'm sure this scenario is nothing unusual today.


Baby Steps to Well Being
What I did find unusual was that she had not searched for ways to help herself beyond advice from her doctor. I am aware that some doctors do suggest CBT Cognitive Behavioural Therapy, Yoga and Mindfulness Meditation, which is a very good thing. It's 'baby steps' in the right direction. Upon reflection (and a little research into the accessibility of prescribed drugs to reduce symptoms) I suspect there's a huge number of people without resources to practical self help information.

We have a huge amount of self help resources for well being available to us. Just take a look at your local bookstore or the internet. There appears little effort in my opinion to market it as being practically useful (as opposed to an intellectual resource) on a daily basis. I believe we have to begin educating people in the schools. Give children the opportunity to know they can enjoy a remarkably creative resource between their ears. Teach proficiency in it's use for well being, as often as children are taught maths and science. 'The Self' is the most important subject they have.


Thinking with our own natural technology for well being
I hope that very soon people start to realise that they were born with a fantastic technology in their brain and body. Many of us are fortunate enough to use it well during our lifetimes but how many of us know how to use it creatively for our well being. The mind is a potentially marvellous resource for many experiences in the brain and body. Sometimes you have to grab the reins of a runaway horse and guide it into the best direction you prefer to travel in. It's simply an important matter to use it in a way that promotes healthy and happier experiences. It's either this or do what you've always done. Of course, if that's what works well for you, then I congratulate you and ask that you share with us the things you do so well.
Thanks for reading.
Jens

Give yourself a Body Tapping, Eye Rolling, Affirmative Way towards Well Being

EFT and TFT
I was reminded yesterday of a technique called EFT or TFT, that claims to have been proven effective for reducing and removing phobias, emotional distress, stress and even addictions. You'll probably agree with me that this is quite a roll call of achievements. I'd like you to decide whether it will be useful, so I'll describe more of it here.

The original founder of the technique of TFT is Roger Callahan. His book 'Tapping the Healer Within' describes this health technique in easy to follow, step by step processes. His first success with this tool was with a woman who had severe water phobia. TFT has lately been popularised as EFT by Gary Craig, which he states is a needle free version of acupuncture. Both claim you can learn and apply this tool immediately and I agree with them. What prompted me to explore this several years ago, was the statement that thousands of people worldwide have used TFT to conquer fears, remove compulsions, reduce anger and anxiety and overcome grief from 'broken' relationships amongst other things.

Being sceptical of the many 'therapies' or 'treatments' being advertised, I was attracted to the idea that I could put it into practice almost immediately and I could also research the scientific results claimed in the book. More importantly, I quickly put TFT to the test and found it worked for me. It also worked for other people I showed it to. Oh yeah, I will add there are no known side effects and no known risks. So if you like adrenaline rushing, edge of the pilot seat experiences this may not be for you. If you prefer potentially fast acting tools for your well being, read on.

An overview of TFT to arouse your curiosity
Roger Callahan has written that TFT (Thought Field Therapy) represents an revolutionary advance in the way psychological disturbances or negative emotions are managed, removed and replaced. Furthermore, he claims his discoveries have received strong scientific support through the technology called HRV (heart rate variability).
As I understand it, HRV is the beat-to-beat alterations in heart rate and is sensitive and responsive to acute stress. I've read that HRV is used medically for its ability to predict survival after a heart attack. The higher the HRV the greater the prospect of survival. Allegedly, some studies have shown a link between negative emotions, such as anxiety and hostility and reduced HRV. Obviously, TFT claims to dramatically improve HRV and theses changes can take place in minutes. In my opinion, something claimed as this effective is worthy of further exploration, especially as much is freely or cheaply available.
See below for links to sites offering more information.

How do I use TFT, EFT.
1. You think about a personal concern that is troubling you.
2. You quantify the emotion on a scale of 1 - 10.
3. You tap on specific points on your body in a sequence. This includes points on your face, torso and hands.
4. Later, whilst tapping on your body, in this case normally your hand, you also move your eyes in specific directions.
5. You rate the level of change you experience - ideally has the concern reduced or been removed.
6. Your focus is to naturally remove or dramatically reduce the emotional upset so you can quickly improve your well being.

The Free Basics of EFT
The basics for you to begin EFT are available for free on Gary Craig's website, EmoFree.com and here is the link: http://www.emofree.com/


Roger Callahans TFT website: http://www.tftrx.com/


I highly recommend you visit PluginID. It's a blog by Glen, about practically tapping into your 'core self' and plugging into your own identity. I recently subscribed and found my reminder of EFT with an excellent strategy for its use. It also has a link to EmoFree.
Here's the link to Glen's PluginID blog: http://www.pluginid.com/1million-using-eft/

Wishing you success. Thanks for reading.

Self Dialogue - Video Links

Today, I've chosen three video links for your entertainment.
The first two illustrate a growing belief and knowledge, that what we say to ourselves can have dramatic effects on the way we feel and think. The emphasis here is on precisely exploring self talk to make you feel good and to build other 'states' that will be useful in your daily life. I'll also post at a future date on my experiences of this and offer suggestions for you.
The third link is to a website with a growing selection of videos upon many topics of self help, health, well being and even 'mysteries' and 'conspiracy theories'.


1. The first video is of Marshall Rosenberg. He describes, 'how modern medicine can sometimes misdiagnose depression as a chemical imbalance, and explains how such diagnoses seldom look at the internal dialogues we all have that can lead to our feeling depressed.'
This is the link to the video at bigpicture.tv
http://www.bigpicture.tv/videos/watch/8e296a067


2. The second video is from a clip on youtube, taken from a Tranceforming NLP seminar given by Nick Kemp, using NLP to demonstrate how to access instant confidence.http://www.youtube.com/watch?v=C5wwub_AUCU
Check out his website at http://www.tranceformingnlp.com/


3. The third and final link is to the Conscious Media Network. Most videos are free and there is a growing selection. Their mission: 'To educate the global community with crucial information that will develop empowered and responsible individuals.'
http://www.consciousmedianetwork.com

I hope these prove both entertaining and informative. When you've watched one or all, let me know how provoking or useful they are.
Thanks for reading. Thanks for viewing.

Videos on my blog

I've added a Relaxation and Meditation video bar at the bottom of The Relaxing Zone blog front page.
This shows both google and youtube video images and clips of various people talking about, you've got it, meditation and relaxation.
You can click on an image and it will open up into a small player and begin the selected video. The blog page will remain in the background. You can also right click on the blue text beneath the small player and this opens the video in a new tab at its source page (either youtube or video.google).

I put them on my blog when I remembered that people find motivating and useful information from different sources. It is the online, wireless, multi-media culture we have here. So together, let's enjoy using it for our own benefit and for that of others.


My Opinion of the Videos
I've looked at many of the videos presented on the bar. I've also downloaded some onto my ipod
so I can listen to them whilst walking my dog.The features I look for in video, audio or written presentations (relating to relaxation, meditation and self help) are the following:

• Are the goals or directions of the presentation given clearly.

• Does it provide you with practical ways to attain goals for yourself.

• Is this information provided clearly and simply so you can quickly act upon it.

The videos at the bottom of my front page have been uploaded to google/youtube from various sources. Some are talks given at Google Tech. Others are individual presentations or organisational presentations of which I have no affiliation and no known association with. I simply believe that some of the information may be useful to you. Generally, the videos contain nuggets of motivating and practical information that I imagine you can put to good use. Notice, that I wrote 'nuggets'.

I hope you enjoy the videos and as always, please comment.
Stay reading, stay relaxing.
Subscribe to my blog at the links provided. Thanks.

You're easy guide - Preparing to Meditate

Here you'll get very useful suggestions for when you sit to meditate.
They can make meditating even more enjoyable and insightful.
I prefer to keep suggestions as simple and effective as possible. I also prefer to keep it sat in the real world. The most important general points I can give you are:

1. Relax
2. Be comfortable
3. Enjoy yourself
4. Keep focussed
5. Explore
6. Discover

Make an annagram from the 6 points if it helps you remember. With a little practice you'll soon demonstrate them when you meditate.


The following are guidelines often given to frequently asked questions.

• Beginners to meditation may prefer to use quiet, comfortable places to meditate. You can sit in a comfortable chair, on a sofa, the bed, on the floor, anywhere that you feel is comfortable. It's not necessary to sit cross-legged or with your legs behind your head or in an advanced yoga posture that appears only possible to perform after several lifetimes practice.

• Avoid meditating on either a completely empty stomach or an overly full stomach, unless that is what you're comfortable with of course. Most people I meet prefer to feel comfortable, focussed and content. So, look after yourself in this matter as only you know how.
  

• Beginners or anyone else for that matter, including me, may prefer little or no noise and no distractions. From a practical aspect, you'll quickly develop the skill to focus in your meditation and naturally any distractions will be avoided.

• When sitting to meditate, make sure your whole body is as realistically comfortable as possible at that time, in that environment. With practice you'll quickly have the ability to meditate in different locations. I've meditated on trains, in my car on motorway service stations, at home with music booming around the apartment, as well as in idyllic locations. The one common experience is that the 'quiet' comes from me! And that ladies and gentlemen, is a wonderful thing.
  

• Simply sit upright. There are no special body, leg, arm and hand postures. Obviously, lay down if it's necccessary. Some people are laying prone due to health issues. For many people, lying down is associated with sleep and 'napping'. Sleeping, napping are not meditating.

• Practice your ability to focus. You will receive plenty of encouragement and suggestions here to assist you in developing this. Thinking is not meditating. Daydreaming is not meditating. Meditation is easier and can be more insightful than that. Don't take my words for it. Meditate.

• Begin regarding your meditation as a fantastic opportunity to explore yourself and reap benefits of well-being along the way. It's a holiday whenever you want it.

Looking for Meditation tools and techniques? Then read and practice my posts on Meditation regularly.

Thanks for reading and please post your feedback.

Relax, just do it!

I was asked today, where and when relaxation would be useful.
I'll be honest, I regarded this as a silly question. I looked at the person asking and said "Are you being serious?"
I'll admit to feeling relieved, when they replied they were serious. I suppose we both wanted to be taken seriously. So, this post is based upon what I spoke about. Read it and it could make sense to you. Act upon it and you can feedback to me what you think.

There's usually one or more reasons for a person to believe learning or relearning relaxation will be good for them. It is usually related to health and well-being. I'm most interested in giving anyone the tools to relax as quickly as possible so they can experience any benefits unique to them. The internet is a great space for that.

Decide where you feel more relaxation would be useful to you. I like the answers "all the time" or "as often as possible." How realistic these answers will be depends of course on your lifestyle and attitude. We all have different demands placed upon us at different times and accordingly different exercises will suit those times. Again, it's unique to you.

Realistically, you will likely have certain situations where you want to relax more, for example, at work, at home, on a blind date, during sex, on public transport, to help you get ideas for a book, between sprints on a training session. The lists is huge and ever growing.

Read my posts, practice what you read, so your mind and body will together discover what works best and so you can more easily recall what to do and how to do it. You are really discovering ways of using your thoughts and emotions to create changes in your body and behaviour. I think that sounds like you have a very powerful tool to practice with.

Have an attitude of 'I'm playing with cool things' or "I'm daring to pretend" or "I'm exploring something new" or " I want to discover more wonderful things about me." You get the idea.

I repeat, play with suggestions and exercises. The cool thing is no one has to know your practicing with these tools. I like to think they will notice positive differences in you as a result of practice.

Make the suggestions and exercises your own. We all have thoughts, emotions, bodies, yet they're all unique therefore individual and still they respond to very similar patterns which is why these suggestions will be of use to you.

Consider just how deeply relaxed you can become. I mean, how far will you enjoy exploring? During your free time I strongly recommend you take those opportunities to play with my suggestions. When I was researching and developing techniques for myself I often practised at work as well as on crowded public transport systems. Believe me when I say, it was far more preferable than stressing out over sales targets, getting tense about reaching clients in time, or being annoyed at the crush on the sardine-tin trains.

Simply allow yourself to notice whatever you notice when you relax or practice other suggestions. You'll discover and learn far more easily this way. Prediction can be left for economising your finances and reading the horoscopes. No joke, I sometimes read mine. I know the difference.

What do you imagine you can do when you're more relaxed? Will you enjoy greater well being? To answer these questions, you will have a memory of relaxing in the past. The memory will be experienced both in your mind and your body. Almost simultaneously if you take a moment to notice.

There is a funny thing I noticed many years ago. When your mind relaxes, your body does too. When your body relaxes, your mind does too. Have fun and I hope you really enjoy reading my posts. Let me know how useful they are to you.

Thanks