Breathing

The simplest way to relax is to learn to breathe properly. Learn how to control your breathing.

• Sit comfortably or lie down
• Try to adopt an attentive and straight but relaxed posture.
• Now, notice your breath entering and leaving your body.
• Don't judge your breath just notice as you breathe in and out.
• Focus on inhaling and exhaling
• Inhale by slowly taking the air down into your lungs (try to feel the air going down to your diaphragm), hold the breath for a couple of seconds and then gently and slowly exhale.
• Try breathing in and out, counting slowly: IN (one, two, three, four), HOLD (one, two) and OUT (one, two, three, four).
• When you have found the rhythm that suits you and is comfortable, focus on the words 'in' and 'out'. In your mind say, 'In - Out, In - Out, In - Out' in line with your breathing.

As you breathe in imagine the breath recharging or nurturing you. Whatever feels good or makes sense for you.

As you breathe out you may like to imagine yourself relaxing as you let go of tension.

Try to keep thoughts to a minimum by focusing on the breath and your 'In' - 'Out' mantra.

If your busy mind starts to wander don't judge it harshly just notice that that is what the mind tends to do and then gently bring yourself back to observing your breath.

Sometimes I imagine myself like my phone recharging!

Here you can listen to a clinical psychologist explaining the physiological effect of breathing in controlling the stress response and talking about how he uses mindful breathing and meditation to counter anxiety.

It's Good to Laugh

Once again research is proving what we always knew - that laughter is good for us!

Professor Martin Seligman talks about Positive Psychology

Flow

How come if most of us in the developed world have ' never had it so good' it can still seem at times as if we are facing an epidemic of depression and anxiety?

The greatest happiness may come from absorbing oneself in some goal outside oneself and it is possible that one of the reasons for the reported increase in unhappiness in spite of material wealth in some cultures may be that many people are bored and have gained comfort at the price of stimulation.

Professor Mike Csikzentmihalyi has shown through extensive research that when people are engaged in challenging but controllable states that are intrinsically motivating they experience a unique psychological state which he referred to as Flow. This state in which people tyypically 'lose themselves' has been linked to increased psychological and physical well being. These are tasks which require considerable skill and complete concentration so that we become deeply engrossed with the task to the extent that we can lose track of time or of our sense of self or our normal cares and concerns. These activities are satisfying in themselves and research suggests that they are vital to our wellbeing.

We can increase the frequency of our flow experiences by engaging in tasks that challenge our skills to the limits.
How to increase Flow in everyday activites
You can find out more about Flow activities on the positivepsychology website .

7 Steps to Instant Happiness

Be positive
Be Brave
Meditate
Be kind to yourself
Use your pessimism
Find a calling
Act Happy

Are we what we eat?

We accept that how we treat our bodies impacts on our sense of wellbeing and generally we pay lip service to the idea of healthy body = healthy mind. What is the evidence? Can we improve our mood and our thought proccesses by eating better. If this is such a no brainer why do we not pay more attention to the importance of food? Are we all a little bit ADDH from too much caffeine and sugar? The key food issues are quality and quantity. The What How and Why of our complex relationship with food.

Are there super mood foods?

'The really important research question in health is why we crave carbohydrates when we feel unloved?' Robert Sapolsky author of "Why Zebras don't get Ulcers".


Neuroscience developments suggest that eating certain foods ... aids neurogenesis