The greatest challenge is stating the problem in a way that will allow a solution.

Friday, February 7, 2025

Self-Transformation Through Mindfulness | Dr. David Vago | TEDxNashville



 

Self-Transformation Through Mindfulness | Dr. David Vago | TEDxNashville


How is the Self represented in the brain and how is it sculpted through our everyday moment-to-moment perceptions, emotions, and thoughts? 

Cognitive Neuroscientist, David Vago demonstrates that a systematic form of mental training involving meditation and mindful awareness has the potential to transform our self and our mental habits in a positive way. 

Learn more about how every moment is an opportunity to change our brain and strongly influence our health & longevity at both conscious and non-conscious levels.

A Cognitive Neuroscientist by training, David Vago has close to 20 years of experience with mindfulness practice and teaching, and over a decade conducting translational neuroimaging, cognitive, and clinical research on the basic mechanisms and therapeutic relevance of mindfulness and associated meditation/contemplative practices. 

Through his research, Dr. Vago focuses on one basic question –

“What are the basic neurobiological and physiological components that constitute adaptive mind-brain-body interactions and their therapeutic relevance in psychiatric settings?” 

In addition to being an expert in the emerging field of contemplative neuroscience, David has studied the neural mechanisms of neuropsychiatric disease and chronic pain using fMRI and is translating these findings into biologically-based diagnostic and therapeutic strategies for alleviating suffering. 

He is the research director at the Osher Center for Integrative Medicine at Vanderbilt University Medical Center and a research associate in the Functional Neuroimaging Laboratory, Brigham and Women’s Hospital, Harvard Medical School.

https://youtu.be/1nP5oedmzkM

DeepSeek says,

The adaptive interactions between the mind, brain, and body are fundamental to mental health and are highly relevant in psychiatric settings. These interactions involve complex neurobiological and physiological components that work together to maintain homeostasis, respond to stress, and promote well-being. Below is an overview of the key components and their therapeutic relevance:


1. Neurobiological Components

a. Neural Circuits and Neurotransmitters

  • Prefrontal Cortex (PFC): Involved in executive functions, decision-making, and emotion regulation. Dysregulation is linked to psychiatric disorders like depression and anxiety.

  • Amygdala: Plays a key role in processing fear and emotional responses. Hyperactivity is associated with anxiety and PTSD.

  • Hippocampus: Critical for memory and contextual learning. Chronic stress can impair hippocampal function, contributing to mood disorders.

  • Neurotransmitters:

    • Serotonin: Regulates mood, sleep, and appetite. Targeted by SSRIs in depression.

    • Dopamine: Involved in reward, motivation, and pleasure. Dysregulation is implicated in addiction and schizophrenia.

    • GABA and Glutamate: Maintain excitatory-inhibitory balance. Imbalances are linked to anxiety and epilepsy.

b. Neuroplasticity

  • The brain's ability to reorganize itself by forming new neural connections. Neuroplasticity is central to learning, recovery from injury, and therapeutic interventions like cognitive-behavioral therapy (CBT).

c. Stress Response Systems

  • Hypothalamic-Pituitary-Adrenal (HPA) Axis: Regulates cortisol release in response to stress. Chronic activation can lead to psychiatric disorders like depression.

  • Autonomic Nervous System (ANS):

    • Sympathetic Nervous System (SNS): Activates the "fight or flight" response.

    • Parasympathetic Nervous System (PNS): Promotes "rest and digest" functions. Dysregulation of the ANS is linked to anxiety and PTSD.


2. Physiological Components

a. Immune System

  • Inflammation: Chronic inflammation is associated with depression and other psychiatric disorders. Cytokines can cross the blood-brain barrier and affect mood and cognition.

  • Psychoneuroimmunology: Studies the interaction between psychological processes, the nervous system, and the immune system.

b. Endocrine System

  • Hormones like cortisol, oxytocin, and thyroid hormones play significant roles in mood regulation and stress responses.

c. Gut-Brain Axis

  • The bidirectional communication between the gut microbiome and the brain. Dysbiosis (imbalance in gut bacteria) is linked to anxiety, depression, and autism spectrum disorders.

d. Cardiovascular and Respiratory Systems

  • Stress and anxiety can lead to increased heart rate and blood pressure, while relaxation techniques can activate the PNS and promote calmness.


3. Adaptive Mind-Brain-Body Interactions

  • Homeostasis: The body's ability to maintain stability despite external changes. Psychiatric disorders often involve disrupted homeostasis.

  • Allostasis: The process of achieving stability through physiological or behavioral change. Chronic allostatic load can lead to mental and physical health issues.

  • Interoception: The perception of internal bodily states. Poor interoceptive awareness is linked to anxiety and eating disorders.


4. Therapeutic Relevance in Psychiatric Settings

a. Pharmacological Interventions

  • Target neurotransmitter systems (e.g., SSRIs, antipsychotics) to restore balance and alleviate symptoms.

b. Psychotherapy

  • CBT: Helps rewire maladaptive neural circuits.

  • Mindfulness-Based Therapies: Enhance neuroplasticity and interoceptive awareness.

  • Exposure Therapy: Reduces amygdala hyperactivity in anxiety disorders.

c. Lifestyle Interventions

  • Exercise: Promotes neurogenesis and reduces inflammation.

  • Diet: Supports gut-brain axis health and reduces inflammation.

  • Sleep Hygiene: Essential for neuroplasticity and emotional regulation




https://chat.deepseek.com/a/chat/s/2085cde5-459c-4981-8107-1cfc31e6393d



Thursday, February 6, 2025

DeepSeek says, "Life is Short: Seize the Moment!"



 DeepSeek says,

 "Life is Short: Seize the Moment!"

 


Life Is Short

"Life is short" is a common phrase that reminds us of the fleeting nature of our time and encourages us to make the most of it. It can serve as a prompt to prioritize what truly matters, pursue our passions, and cherish meaningful moments with loved ones. Here are a few ways to reflect on and act on this idea:


1. Focus on What Matters

Identify your core values and align your actions with them. Let go of things that don’t contribute to your happiness or growth.


2. Take Risks

Don’t let fear hold you back. Pursue your dreams, try new things, and step out of your comfort zone.


3. Be Present

Practice mindfulness and savor the present moment. Life happens now, not in the past or future.


4. Nurture Relationships

Spend time with people who uplift and inspire you. Strengthen connections and express gratitude for those you care about.


5. Let Go of Regrets

Learn from the past, but don’t dwell on it. Focus on what you can control and move forward.


6. Do What You Love

Make time for hobbies, passions, and activities that bring you joy and fulfillment.


7. Give Back

Contribute to something larger than yourself. Helping others can add meaning and purpose to your life.


8. Embrace Imperfection

Life is messy and unpredictable. Accept the ups and downs as part of the journey.


Ultimately, "life is short" is a call to live intentionally and authentically. How will you make the most of your time?


                               **************************

Seize the Moment

"Seize the moment" is a powerful call to action, urging us to embrace opportunities, live fully, and make the most of the present. It’s about recognizing that time is fleeting and that the best way to honor life is to act decisively and passionately. Here are some ways to seize the moment:


1. Act Now, Not Later

Don’t wait for the "perfect time" to pursue your goals or dreams. Start today, even with small steps.


Procrastination often leads to missed opportunities. Take action while the moment is ripe.


2. Be Bold and Courageous

Step out of your comfort zone. Say yes to new experiences, even if they scare you.


Fear of failure often holds us back, but regret for not trying can hurt more.


3. Live in the Present

Practice mindfulness. Focus on what’s happening right now instead of dwelling on the past or worrying about the future.


Appreciate the little things—sunsets, laughter, or a quiet moment—that make life beautiful.


4. Take Risks

Great rewards often come from taking chances. Whether it’s starting a new project, traveling, or expressing your feelings, don’t let fear stop you.


Remember: You miss 100% of the shots you don’t take.


5. Follow Your Instincts

Trust your gut. If something feels right, go for it. Overthinking can lead to missed opportunities.


Sometimes, the best decisions are made in the spur of the moment.


6. Celebrate Small Wins

Life is made up of small, meaningful moments. Celebrate them as they come.


Whether it’s finishing a task, learning something new, or spending time with loved ones, acknowledge and enjoy these victories.


7. Express Yourself

Tell people how you feel. Say "I love you," "Thank you," or "I appreciate you" while you can.


Don’t let fear of vulnerability keep you from connecting deeply with others.


8. Let Go of Perfection

Waiting for the perfect moment can mean missing out entirely. Embrace imperfection and take action anyway.


Life is messy, and that’s where the beauty lies.


9. Create Memories

Do something unforgettable. Travel, try a new hobby, or spend quality time with loved ones.


Memories are the treasures we carry with us forever.


10. Remember: Time Is Precious

Life is unpredictable. Don’t take it for granted. Use your time wisely and make it count.


As the saying goes, "Carpe Diem"—seize the day!


Seizing the moment is about living with intention, courage, and gratitude. It’s about making the most of the time we have and creating a life that feels rich and meaningful. So, what will you do today to seize your moment? 🌟


 

https://chat.deepseek.com/a/chat/s/2ec454e3-82e3-47c7-ad3a-8e7680c0d1d2

 

Digital Drugs Have Us Hooked. Dr. Anna Lembke Sees a Way Out.



Digital Drugs Have Us Hooked. Dr. Anna Lembke Sees a Way Out.

The psychiatrist and author of “Dopamine Nation” wants us to find balance in a world of temptation and abundance.

https://youtu.be/j46DvZy4vdg


Wednesday, November 27, 2024

Life Is Short

 



  


 

 Dr. McGarey shares her six actionable secrets to enjoying lives that are long, happy, and purpose-driven:


1. -Spend your energy wildly: How to embrace your life fully and feel motivated every day.


2. -All life needs to move: How to move—spiritually, mentally, and physically—to help let go of trauma and other roadblocks.


3. -You are here for a reason: How to find the everyday “juice” that helps you stay oriented in your life’s purpose.


4. -You are never alone: How to build a community that’s meaningful to you.


5. -Everything is your teacher: Discover the deep learnings that come from pain and setbacks.


6. -Love is the most powerful medicine: Learn to love yourself—and others—into healing.


Life Is Short: 103-Year-Old Shares 6 Lessons For The Next 50 Years Of Your Life | Gladys McGarey




Thursday, November 7, 2024

Agency Is the Highest Level of Personal Competence

  


 
Agency Is the Highest Level of Personal Competence

Whatever your level, you can hold steady, decline, or grow.

Feeling that you have agency is nice. But feeling agentic falls far short of exercising agency—thinking and behaving competently and making real progress toward your desired goals.

To exercise agency is to acquire significant control over your outcomes in life’s various arenas, including school, work, sports, physical health, and psychological well-being.


The Four Pillars of Personal Agency

Full-fledged agency requires believing you can achieve your goal and engaging in the following activities:

1. Forethought: deciding to take on a challenge, thinking ahead, setting goals, and making plans.

2. Implementation: taking first steps, enacting plans, and persisting toward success.

3. Self-management: taking care of yourself, dealing with emotions and stress, and maintaining good health to sustain your efforts.

4. Learning and adapting: monitoring progress, rethinking strategies and tactics, and making effective adjustments.

Thoughtfully executing all four pillars of agency contributes to your personal and professional growth while helping you perform over time. 

Agency is thus a vital source of power, a capability, a competence that can contribute to your overall well-being.
 

Read more:
https://www.psychologytoday.com/us/blog/getting-proactive/202203/agency-is-the-highest-level-personal-competence?msockid=1dd14bd34e546e2c051d5a524ff76f4f



Saturday, January 13, 2024

Om Mani Padme Hum. Original



 
Om Mani Padme Hum 
Om Mani Padme Hum 
Om Mani Padme Hum 

https://youtu.be/WN2PWm52kc4?si=Ulqpbg2G7yBg-NtE


 



Om Mani Padme Hum - Six Syllable Mantra, by Ven. Guan Cheng; Nine Stages...




Nine Stages of Training the Mind - Lecture 1 , by  #Venerable Guan Cheng ; Published with permission by The International Buddhist Temple.

https://youtu.be/TMJnPtZg5ik?si=CNq5siMAvwnRMGWC

The only country in the world which has devoted all its genius to the inner exploration is Tibet. Its findings are of tremendous value. Om Mani Padme Hum is one of the most beautiful expressions for the ultimate experience. Its meaning is “the sound of silence, the diamond in the lotus.”
Silence also has its sound, its music…although the outer ears cannot hear it, just as the outer eyes cannot see it. We have six outer senses. In the past man knew only that we have five outer senses; the sixth is a new discovery. It is inside your ears; hence people failed to recognize it. It is the sense of balance. When you feel giddy or when you see a drunkard walking, it is the sense of balance that is affected.
Just as these six senses are used to experience the outer, exactly the same six senses exist to experience the inner – to see it, to hear it, to feel its utter balance, its beauty. It is invisible to the outer eyes but not to the inner. You cannot touch it with your outer senses, but the inner senses are absolutely immersed in it.
Om is the sound when everything else disappears from your being – no thought, no dream, no projections, no expectations, not even a single ripple – your whole lake of consciousness is simply silent; it has become just a mirror. In those rare moments you hear the sound of silence. It is the most valuable experience because it not only shows a quality of the inner music – it also shows that the inner is full of harmony, joy, blissfulness. All that is implied in the music of Om.
You are not to say it. If you say it you will miss the real thing. You have to hear it, you have to be utterly calm and quiet and suddenly it is all around you, a very subtle dance. And the moment you are able to hear it, you have entered into the very secrets of existence. You have become so subtle that now you deserve that all the mysteries be exposed to you.
Existence waits till you are ready.
In the East all the religions without exception agree on this point, that the sound which is heard in the final, highest peak of silence is something similar to Om.
The word Om is not written alphabetically in any language of the East because it is not part of language. It is written as a symbol; hence the same symbol is used in Sanskrit, in Pali, in Prakrit, in Tibetan – everywhere the same symbol, because all the mystics of all the ages have reached to the same experience, that it is not part of our mundane world; hence it should not be written in letters. It should have its own symbol which is beyond language. It does not mean anything as far as mind is concerned, but it means tremendously much as far as your spiritual growth is concerned.
All music, particularly the classical music, has been trying to catch the sound of silence so that even people who have not entered into their beings can experience something similar. But the similar is not the same, it is a very faraway echo. Even the greatest musician has to use sounds, but howsoever beautifully he arranges them, he cannot be absolutely silent. He gives gaps of silence in between; the whole play is between sound and silence. Those who don’t understand hear the sounds, and those who understand hear the silence, the gaps between two sounds.
The real music is in the gaps.
It is not created by the musician – the musician is creating the sounds and leaving the gaps as a contrast, so that you can experience something of what happens to the mystic in his inner world.
Om is one of the great achievements of the seekers of truth. There have been cases which are absolutely unbelievable, but they are historical….

When Marpa, a Tibetan mystic, died, his closest disciples were sitting all around him…because the death of a mystic is as tremendously valuable as his life, perhaps more. If you can be close to the mystic when he is dying, you can experience many things, because his whole consciousness is leaving the body – and if you are alert and conscious, you can feel a new fragrance; you can see a new light, you can hear a new music.
When Marpa died he was living in a temple. And all his disciples became suddenly surprised – they looked all around – from where is the sound of Om coming? Then finally they realized that it was not coming from anywhere – it was coming from Marpa! They heard it by putting their ears to his feet, to his hands, and they could not believe it – inside his whole body there was a vibration creating the sound of Om. He had been hearing that sound for his whole life since he became enlightened. Because of his constant inner experience of the sound, the sound had entered even into his physical cells. Every fiber of his body had learned a certain synchronicity, the same wavelength.

But it has been experienced with other mystics also. The inner starts radiating, particularly at the moment of death when everything comes to a crescendo. But man is so blind and so utterly unintelligent: knowing that the mystics experience the music of silence within them and they name it om, people started repeating om as a mantra, thinking that by repeating it they will also be able to hear it.
By repeating it you will never be able to hear it. Your mind is functioning when you are repeating it. But perhaps I am the first person to tell it to you; otherwise for centuries people have been teaching: Repeat om. That creates a false experience, and you can be lost in the false and you will never discover the real.
I say to you not to repeat it but simply be silent and listen to it. As your mind becomes calm and quiet, suddenly you will become aware: like a whisper, the Om is arising within your being. When it arises on its own, it has a totally different quality. It transforms you.
Modern physics says that everything in the world is constituted of electrical energy. According to modern physics even sounds are nothing but electric waves. The physicists have been working from the outside.
The mystics say just the opposite, but I don’t see that they are contradictory. They say the whole existence is made up of the soundless sound Om. And even electricity or fire are nothing but a certain condensed form of the sound.
In the East it has been known: there have been musicians who could create by their music a flame on an unlit candle. As the music falls over the unlit candle suddenly the flame arises. It was a test in the ancient days, that unless a musician could create light, fire, flame, with his music he was still amateur. He was not recognized as a master.
The explanations of physics and the mystics look different, but perhaps there is some deeper source which can withdraw the contradiction and opposition. Perhaps it is only a different interpretation, because the mystic is coming from the inside and the physicist is looking at the outside. What the physicist feels as electricity, the mystic feels as the music of the whole existence. They are both saying the same thing in different languages. And if there is a choice, I would choose the mystic, because he is experiencing it in his very center. His experience is not just an experiment on objects, his experience is an experiment on his own consciousness. And consciousness is the very cream of existence.
This mantra has many secrets in it. The first wordless word is Om, and the last is Hum. The first is the flowering and the last is the seed.
The Sufis don’t use the whole name of Allah – that is the Mohammedan name for God. They simply use Allah Hoo, and slowly, slowly they change Allah Hoo into simply Hoo, Hoo. They have found that the sound of Hoo strikes exactly at the life source just below the navel. You were connected with your life, with your mother, from the navel. Just below the navel is the source of your own life.
Just try: when you say Hoo the hit is below the navel. That’s what we are using in our Dynamic Meditation. It is a Sufi discovery, but it can also be done in the Tibetan way. Rather than Hoo – Hoo seems to be a little harsh – Hum seems to be a little softer. But the softer will take a longer time to wake up your energies. It is possible that in the particular climate of Tibet, the softer was perfectly good. They did not need such a harsh sound in order to hit the life source. But in the harsh desert of Arabia where Sufi mystics started using Hoo….
I had a choice when I was working on the Dynamic Meditation, whether to use Hum or to choose Hoo. I tried both and I found that perhaps in India, Hoo is better than in the colder heights of Tibet where things are bound to be different. Just Hum is perfectly right for them.
Hum is the hit to create Om in you.
If you hit the seed of your life it starts disappearing in the soil and green leaves, sprouts start growing. Between the two – Om and Hum – is Mani Padme. I don’t think anybody has been able to express the ultimate experience, the ultimate beatitude, better than Mani Padme. You have to visualize it. The lotus flower in the East is the most beautiful, the biggest flower. And if you put diamonds on the lotus flower in the early morning sun, you will have a tremendously beautiful experience…the lotus flower with diamonds.
This mantra Om Mani Padme Hum has a whole philosophy within it. Start with Hum, the last word, and the first will arise on its own accord. And when your inner being is filled with the sound of silence, you will also have the beautiful experience of seeing a lotus with a diamond in the early morning sun. The diamond is radiating. The lotus is so soft, so feminine, so delicate – it has no comparison in any other flower."

from comments:


Wednesday, August 9, 2023

Embrace simplicity for better brain health



Embrace simplicity for better brain health! Filter to focus on essential information, ditch multitasking, and seek awe in nature to reduce stress and anxiety. Less is more – find peace, happiness, and improved brain performance through simple living. #BrainHealth #Simplicity 



Center for BrainHealth

@BrainHealth



Friday, December 2, 2022

Daniel Dennett on Tools To Transform Our Thinking





https://youtu.be/EJsD-3jtXz0

Filmed at the Royal Geographical Society on 22nd May 2013.

Daniel Dennett is one of the world's most original and provocative thinkers. A philosopher and cognitive scientist, he is known as one of the 'Four Horseman of New Atheism' along with Richard Dawkins, Sam Harris and the late Christopher Hitchens.

On May 22nd he came to Intelligence Squared to share the insights he has acquired over his 40-year career into the nature of how we think, decide and act. Dennett revealed his favourite thinking tools, or 'intuition pumps', that he and others have developed for addressing life's most fundamental questions. As well as taking a fresh look at familiar moves -- Occam's Razor, reductio ad absurdum -- he discussed new cognitive solutions designed for the most treacherous subject matter: evolution, meaning, consciousness and free will.

By acquiring these tools and learning to use them wisely, we can all aspire to better understand the world around us and our place in it.