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Chapter 2: The Involuntary Thought
... Thoughts arise like mist... Exploring the gentle emergence of thoughts and the sovereignty of sensation in our shared field of presenc...
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One reason I believe I as a family physician is in a unique position to initiate wellness conversations with patients is because they come ...
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My father rarlely catches a cold. He also has a habit of only drinking warm water. I found out through the internet long ago that virus mu...
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Happiness is an emotion that has its place just as unhappiness; it’s neither good or bad; it is the experience of each moment determin... -
4 C’s of addiction Craving leads to Compulsion acted out of Control without regard for Consequences. Cravings arise from imprecision...
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Hippocrates said “food is our medicine”. I think some foods are still our medicine; and this medicine is the non-starchy vegetables. The n...
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Wired for More: Reflections from a Family Physician on Hypersensitivity, Head Injury, and the Healing Power of Presence Author: Dr. Carlo...
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Could it be the flavonoids? Since I have been eating 5oz of vegetables three time a day; I have not caught a cold. Vegetables contain more...
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Plantar Fasciitis or Heel Spurs: Is the Arch to Blame? by Dr. Carlos Yu I’ve had plantar fasciitis before. It’s a pain that’s hard to for...
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Five Levels of Presence — From a Korean BBQ Lunch to National Leadership, and the Quiet Magic of What’s Already in Your Hands What does ...
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The other day In ER, I met a 51 year old overweight transport driver presenting with severe sciatica. His last episode was several years ...
Begin by bringing your attention into your body, close your eyes.
Notice your body wherever you’re lying down, feeling the weight of your body on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the bed, notice the sensations of your feet touching the bed. The weight and pressure, vibration, heat.
You can notice your legs against the bed, pressure, pulsing, heaviness, lightness.
Notice your back against the bed.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present.
Repeat.
(audio included in above link)
1. It’s is to exercise the intention to focus attention on a sensory experience such as the breath;
2. during this exercise, spontaneous appearance of thoughts are recognized but let go by resuming the exercise in step 1.
One ideal time for mindfulness training is during insomnia. In letting go of the thoughts of trying to go to sleep by intentionally focusing on the present moment of each breath, the ability to choose the object of attention grows stronger. Quality sleep is just one of the many healthy consequences of mindfulness training.
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