The Monkey-Chatter in Your Head
We all have negative voices in our head. For some they are subtle, passive, and even deceive us into thinking they are there to protect us and keep us safe. For others, they are much more aggressive, and downright mean. Sometimes we are aware of their words and influence. Most other times we are oblivious to their destructive messages, and they impact our beliefs, sense of self, motivation, and happiness.
One of the best ways to become savvy to the negative inner voices in your head is to practice mindfulness. To be more mindful means to be more aware of your thoughts, feelings and actions in the present moment.
The problem with not being mindful of our thoughts is that we treat our thoughts as if they are facts. We just simply accept whatever comes into our mind as truth without giving it a second thought. And we have these thoughts so often that we believe them as fact. But really a thought is not a fact. A thought is just a thought. And when they are destructive (which they mostly are), they have very negative ramifications.
You may have the thought “I am no good at this,” or “I’m fat,” or “I’m not smart enough,” or “Nobody understands me,” or even “I am brilliant!” Does thinking it make it so? Once or twice, probably not. But if we think it enough, our mind will accept it as truth, regardless of whether it is good or bad.
When you start to pay attention to your thoughts through mindfulness with gentle curiosity and no judgment, you can observe your thinking more objectively. You can notice your thoughts, assess them for truth, then either accept or reframe them more positively. This is a powerful tool. Imagine catching even a fraction of your negative thoughts, assessing them for truth (which most aren’t), and reframing them in a more positive and truthful way.
To further improve your mindfulness, try this activity.
Activity: “The Monkey-Chatter in Your Head”
Start this activity with mindfulness of your breath. Focus specifically on your breath –slowly in and out. Perhaps even speak the words in your mind. “I breathe in deeply, filling my lungs, and then exhale slowly, emptying my lungs.”
Then as you continue to breathe, allow yourself to notice any thoughts that come into your head. Pay attention to these thoughts without judgment. Thoughts are just thoughts – it’s whatever is going on in your mind at this particular moment.
It may sound like this:
“This is different – O.K. I’m going to do this. Hey, there’s a fly. Breathing in, exhaling out. Ouch, my back hurts. I should just get back to work. There am thinking about work again. Give yourself a break for a minute.”
Then it may go to something like “I’m sitting here thinking of my thoughts… O.K. It’s a beautiful day. My stomach is hungry. Hmmm, I can’t do this very well.”
These are all valid, normal thoughts. And very often they are all over the place like the example you just read. Allow yourself time to think about your thoughts. Don’t rush, don’t judge, and don’t stop. Find curiosity, interest and even humor in your thoughts.
You can also imagine your thoughts floating by like clouds in the sky, or leaves in a stream. Notice each passing thought and then the one that comes after it, and then the one that comes after that. You may notice that just at the moment you become aware of a thought, it passes and is replaced by another thought. That’s what happens – thoughts come, and they go.
Finally, to end this exercise, bring yourself back to the awareness of your breath.
The value in this exercise is to realize first how little attention we pay to our thoughts, yet how extremely powerful they are. Then learning to notice them can lead us to better control them to serve us for the better.
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The alarm didn’t go off this morning, so you’re running late for work. The gas gauge is on “E”. The driver in the other lane cuts you off and you spill your coffee in your lap.
You arrive at work, and then you realize . . . its SATURDAY!
How do you feel? Relieved? Irritated? Stressed? Angered?
Stop, tune-in. What do you feel in your body?
Will how you feel at this moment effect the rest of your day?
Will others feel your wrath?
Everything can be taken from a man/woman* but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.~ Viktor Frankl~Austrian Neurologist, Psychiatrist, Holocaust Survivor
Another quote from Viktor Frankl states, “Between stimulus and response there is a space. In that space is our power to choose our response. In that space lies our growth and freedom.”
What if you could change your perception of the thing observed before you respond to it?
Are you on autopilot? In fact, 99.99% of the time you’re on autopilot; until you know how not to be.
Manage your thoughts; you can mange your stress (Free 10 Tips to Slow Down). Request
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Let’s go back to the beginning of the story:
The alarm didn’t go off this morning: STOP, DROP and BREATHE. What??!
Okay . . . wake up! STOP; get out of your head.
DROP; put your attention at the base of your spine.
BREATHE; through your nose and out your mouth.
Now, what do you feel. . Has your perception changed?
This took all of 1 minute.
You are calm and now realize it is Saturday, a non-workday. You now choose to get up
or not, but your day is starting off on the right foot. You are at “cause.”
Look, you even had control over your future events.
(1) Not stressed because you thought and reacted as if you were late for work.
(2) No one cut you off on the freeway causing your blood pressure to skyrocket.
(3) No burns or dry cleaning bill from spilled coffee.
(4) At your leisure you notice the car needs gas and you go to the station a fill up.
Now you can enjoy your coffee, take in the aroma; put your feet up and read a good book.
Are you controlling your life or is it controlling you? Strategies here on how to reclaim your peace of mind: (Free 10 Tips to Slow Down). Request in comment box below
Are you ready to transform your stress instantly . . . schedule a free 30-minute Transform My Stress Now strategy session: https://enpointehealth.coachesconsole.com/calendar< click the link here<
Anything is possible!
*added the word woman to his quote.
This is the number one question asked after the doctor tells you. . .Congratulations you’re in remission!
So once you are in remission the idea and the hope is to stay in remission, right!
The most important things you can do is get rid of internal toxins, repair/build new cells and strengthen your immune system. Your body wants to heal. Cancer cannot grow in a body with a strong immune system.
Okay, step number -1: Stimulate the lymphatic system and DETOX.
You can do this without feeling the ill effects of the detox.
Here is a list of 10-Ways to Detox Fast– and began ridding yourself of toxins and repair your immune system. Stay cancer free, naturally.
- Eliminate toxic stress
- Sleep 8 to 9 hours and 1 hour per day to relax that’s your alone
- Remove refine sugar from your diet
- Eat the rainbow of veggies and fruit
- Drink pure water; in AM add the juice of 1/2 organic lemon in a cup of warm water
- Stimulate the lymphatic system-10 minutes before shower-dry skin brushing
- Sweat Therapy-30-mins
- Hydrotherapy- 4 mins hot water/ 1 min cold 3 X, can be done in shower 1-2 X per day; gently massage your liver, (on your right side just below your rib cage) . Listen to your body, if you feel nauseated your liver is inflamed. Stop massaging and let the water do the job.
- Combo Bath 1-cup Epsom salt, 1-cup Baking Soda, 1-cup Sea Salt; soak 20 mins (everyday)
10. Green Juice Therapy; start with a cup per day
Let’s continue to stack the odds in your favor of staying cancer free.
This is part of my program 7- Steps To Staying Cancer Free Transformational System.
Next month I will be sharing a free Webinar: “Sugar, How Sweet It Isn’t In Staying Cancer Free. How To Break The Sugar Habit”
I’ll keep you posted.
I welcome comments
En Pointe Health LLC
Oxygen is the single most important substance taken into the body. Without oxygen life would cease to be. Here are ten benefits that oxygen offers the body.
- Oxygen rich internal environment prevents cancer cell growth.
- Oxygen releases stress in the body.
- Oxygen stimulates the production of white blood cells, which are necessary to fight infection.
- Oxygen increases hemoglobin disassociation, thus increasing the delivery of oxygen from the blood to the cells.
- Oxygen gives more energy.
- Oxygen increases red blood cell membrane indispensability which enhances their flexibility and effectiveness.
- Oxygen decreases pathogens.
- Oxygen can increase the efficiency of the antioxidant enzyme system which scavenges excess free radicals in the body.
- Oxygen accelerates metabolic rate. It helps break down proteins, carbohydrates and fats to use as energy.
Oxygen stimulates the growth and efficiency of friendly bacteria that the body needs for good health.
Reap the benefits of oxygen. . . .just breath.
As this year, 2014 comes to a close, how are you BEING. . . ? Yes, people are bustling around DOING. Will 2015 be any different?
Shopping, working, cooking, driving, partying etc. . . and the list goes on. What, no time to think, contemplate, meditate or just BE? Studies show that we operate on autopilot 95% of the time.
Oliver Sacks once said “To live on a day to day basis is insufficient for human beings, we need to transcend, transport, escape; we need meaning, understanding and explanation. . ”
As human beings how can I just BE? Good question, as an person whose always in her head, I made a decision to just BE from time to time.
No New Year Resolution
Just BE. . .
BE a light for those around me still in the dark
BE a good receiver so others will find joy in giving
BE a good giver so others will find joy in receiving
BE at peace
When you decide to just BE, everything else just falls in place.
So as this year closes and a new year begins . . .who are you Being?
Your living skin is the largest of you body’s organs and it’s multi-functional. It’s major purpose is eliminating body waste.
Are you surprised?
It not only provides a barrier to keep harmful microbes out, but it will also show you signs of internal toxic overload. It is said to be your “third kidney” .
There are several ways you can help your body rid itself of the waste through the skin. Drink water, exposure to infrared lighting, steam sauna and dry brushing.
To detox in 10 minutes or less, the winner is “Dry Skin Brushing”.
Here are 10 Reasons why daily dry skin brushing is effective:
1. Brushing is more effective than soap and water in helping to eliminate waste materials by stimulating the activity of the pores you can break down fatty deposits under the skin and rid your body of uric acid crystals.
2. Brushing stimulates the lymphatic system, increasing blood circulation in underlying organs and tissues.
3. Brushing increases the skins natural cleansing ability by removing toxins and other impurities from the skin.
4. Brushing stimulates the oil and hormone production glands, keeping pores open and allowing the skin to retain natural oils.
5. Brushing is rejuvenating and has a powerful effect on the nervous system by stimulating the nerve endings in the skin.
6. Brushing contributes to healthier muscle tone, releasing bloat from retaining excess water and better distribution of fat deposits.
7. Brushing improves complexion, stimulates collagen production, making you look younger and fresher with skin that has a velvety touch.
8. Brushing improves your general health and help prevent premature aging.
9. Brushing helps awaken you naturally, decreasing the need for artificial stimulants.
10. Brushing is also a mind/body connector thereby helping you to release build up stress.
Start on dry skin before bathing. Work in gentle circular, upward motions, then longer, smoother strokes. Begin at the ankles in upwards movements towards the heart – the lymphatic fluid flows through the body towards the heart. *Doing my research I found the technique varied, but here is one I followed, and in my opinion, the best one out there showing how, why and what.
*For the correct way to skin brush, check out this video by Brandi Owens from Oasis of Healing.
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October marks another Breast Cancer Awareness annual campaign, I’m pretty sure all of us are aware of BC.
I was aware in 1983 when my mom developed breast cancer at 48.
I was aware in 2002 when my sister developed breast cancer at 46.
We are aware that statics states 1 out of every 8 women in the US will get breast cancer.
We are aware that statics states 1 out of every 3 persons in the US will get some type of cancer.
The American Cancer Society Research Document states in Cancer Facts and Figures 2014:
How Many People Are Expected to Die of Cancer This Year?
“In 2014, about 585,720 Americans are expected to die of cancer, almost 1,600 people per day. Cancer is the second most common cause of death in the US, exceeded only by heart disease, accounting for nearly 1 of every 4 deaths”.
We hear about, make plans and decisions on early detection, genetic testing and prophylactic procedures.
We are told we’ve made progress . . . in what? Since 1952, is it early detection and treatment modalities?
“Insanity is doing the same thing, over and over again, but expecting different results.”
– Albert Einstein
What progress have we made in prevention?
The American Cancer Society Research Document in Facts and Figures 2014 states:
“A substantial proportion of cancers could be prevented. All cancers caused by cigarette smoking and heavy use of alcohol could be prevented completely. In 2014, almost 176,000 of the estimated 585,720 cancer deaths will be caused by tobacco use. In addition, the World Cancer Research Fund has estimated that up to one-third of the cancer cases that occur in economically developed countries like the US are related to overweight or obesity, physical inactivity, and/or poor nutrition, and thus could also be prevented”. (bold mine)
Now that you have the facts what are you willing to do about it?
What’s your plan to stay cancer free?
Are you in remission . . .? What is your plan to stay in remission?
Are you satisfied with just knowing and supporting organizations that will continue to “race for the cure”?
If that’s you, it’s ok.
But, if you are the type of person that is about preventing cancer and maintaining remission, let’s talk, I can help you. Let’s not become another static.
For a limited time offer through this blog post: Free- 50 minute “Stay Cancer Strategy Session” contact me at: firstname.lastname@example.org or go to my website: http://www.en-pointe-health.com scroll down to Free Strategy Session “click” follow the prompt and schedule your session in an available time slot. I’ll look forward to talking with you!
En Pointe Health, LLC.
Linda Raymond, Founder and Author of the forth coming book: 7 Simple Steps to Cancer Free Living
How many of us really knew that eating sugar can cause us the moody blues?
It’s true. . . when you eat simple refined sugar it instantly enters your blood stream.
Blood sugar levels spike, dopamine is released in the brain equaling addiction, massive insulin is release from the pancreas which rapidly drops the blood sugar level in your blood which causes a crash and burn effect.
After your sugar high you feel shaky, spaced out, moody, depress and uncomfortable.
Do you want to get this under control? I can show you how. Email me, reference this article and ask for a FREE 30- minute Kick My Sugar Cravings Strategy Session at: http://email@example.com
In the mean while check out this article below by the Founder/Director of Integrative Nutrition Joshua Rosenthal
Like heroin, cocaine and caffeine, sugar is an addictive, destructive drug, yet we consume it daily in everything from cigarettes to bread.
-William Dufty, author of Sugar Blues.
The United States is the largest consumer of sweeteners and one of the largest global sugar importers. We started in 1689 when the first sugar refinery was built in New York City. Colonists soon began to sweeten their breakfast porridge with refined sugar, and within 10 years individual consumption had reached 4 pounds a year. The average American now consumes more than 100 pounds of sugar and sweeteners per year. In contrast, Americans consume an average of about 8 pounds of broccoli. The USDA recommends we get no more than 10 teaspoons per day, yet most Americans eat about 30 teaspoons per day—that’s three times the liberal recommended daily value.
Humans love sweet things. Even before we started refining sugar, we sought out foods with sweet tastes. Sugar is a simple carbohydrate that occurs naturally in foods such as grains, beans, vegetables and fruit. When unprocessed, sugar contains a variety of vitamins, minerals, enzymes and proteins.
When brown rice or other whole grains are cooked, chewed and digested, the natural carbohydrates break down uniformly into separate glucose molecules. These molecules enter the bloodstream, where they are burned smoothly and evenly, allowing your body to absorb all the good stuff.
Refined table sugar, also called sucrose, is very different. Extracted from either sugar cane or beets, it lacks vitamins, minerals and fiber, and thus requires extra effort from the body to digest. The body must deplete its own store of minerals and enzymes to absorb sucrose properly. Therefore, instead of providing the body with nutrition, it creates deficiency. It enters swiftly into the bloodstream and wreaks havoc on the blood sugar level, first pushing it sky-high—causing excitability, nervous tension and hyperactivity—and then dropping it extremely low—causing fatigue, depression, weariness and exhaustion. Health-conscious people are aware that their blood sugar levels fluctuate wildly on a sugar-induced high, but they often don’t realize the emotional roller-coaster ride that accompanies this high. We feel happy and energetic for a while and then suddenly, explainable, we find ourselves arguing with a friend or lover.
Sugar qualifies as an addictive substance for two reasons:
1. Eating even a small amount creates a desire for more.
2. Suddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings and fatigue.
Today, sugar is found in many of the usual suspects, like cakes, cookies and candy. But you will also find it in canned vegetables, baby food, cereals, peanut butter, bread and tomato sauce. It is often disguised in fancy language, labeled as corn syrup, dextrose, maltose, glucose or fructose. Even some so-called healthy foods contain sugar. A lemon poppy seed Clif Bar has 21 grams of sugar, or 5 teaspoons. Compare that to a chocolate-glazed cake doughnut from Dunkin’ Donuts, which has 14 grams of sugar, or 3.5 teaspoons. You may think your afternoon cup of coffee only has a little sugar, but a *16-ounce Starbucks Frappuccino actually contains 53 grams of sugar, or 13.25 teaspoons—that’s like eating almost 4 donuts!
Over consumption of refined sweets and added sugars found in everyday foods has led to an explosion of hypoglycemia and type 2 diabetes. *Now type 3 is on the rise. Diabetes of the brain, formally known as Alzheimer.
Written by Joshua Rosenthal, Integrative Nutrition, 2008.
*Edited and updated: Linda Raymond 2014
I was 27 when I received the shock of my life, my first mammogram, and then strongly encouraged to get genetic testing.
I was a classical trained ballet dancer still performing with a civic theater. I barely had breast! Why so young, you might ask? My mom was misdiagnose at 48. She was told she had a calcium deposit on the sternum, but intuitively she knew something was terribly wrong. At her insistence correct diagnosis came at 50. She lost her battle at 62. My older sister, years later diagnosis at 46. She lost her battle at 52. Both were said to be survivors.
Our family doctor insisted that all of us girls, there were 5 of us, come in for genetic testing. I made a conscious choice not to. I asked myself, what would I do differently knowing if I was positive or negative for the mutated BRCA1 and/or 2 gene?
Would I opt for drastic measures, preventive surgeries. . .removing both breast and ovaries? Chemotherapy prophylactics? Would I be enslaved in fear with knowing or not knowing if I carry the mutated genes?
The answer for me. . .it didn’t make a difference. . . knowing. . not knowing. I live my life to the fullest, in the healthiest way possible, mind, body and spirit and all without fear of what may or may not happen. I was a wife, and continue to be a mother and now proud grandmother. I continue to educate myself and others on being proactive with their health.
I now help women, breast cancer survivors a year or more in remission, to live fearlessly, reclaim, renew and thrive with their second chance at life.
Each of you must make your own decision to genetic test or not. Do your own research and ask questions. Make your decision base in knowledge not on what the next celebrity decides to do.
To get you started here are some pros and cons for genetic testing:
Excerpt from: BRCA1 and BRCA 2 Cancer Risk and Genetic Testing Fact Sheet National Cancer Institute at the National Institute of Health What are some of the risks of genetic testing for breast and ovarian cancer risk?
The direct medical risks, or harms, of genetic testing are minimal, but knowledge of test results may have harmful effects on a person’s emotions, social relationships, finances, and medical choices.
People who receive a positive test result may feel anxious, depressed, or angry. They may have difficulty making choices about whether to have preventive surgery or about which surgery to have.
People who receive a negative test result may experience “survivor guilt,” caused by the knowledge that they likely do not have an increased risk of developing a disease that affects one or more loved ones. Because genetic testing can reveal information about more than one family member, the emotions caused by test results can create tension within families.
Test results can also affect personal choices, such as decisions about marriage and childbearing. Violations of privacy and of the confidentiality of genetic test results are additional potential risks. However, the federal Health Insurance Portability and Accountability Act and various state laws protect the privacy of a person’s genetic information. Moreover, the federal Genetic Information Nondiscrimination Act, along with many state laws, prohibits discrimination based on genetic information in relation to health insurance and employment, although it does not cover life insurance, disability insurance, or long-term care insurance.
Finally, there is a small chance that test results may not be accurate, leading people to make decisions based on incorrect information. Although inaccurate results are unlikely, people with these concerns should bring them up during genetic counseling.
What are some of the benefits of genetic testing for breast and ovarian cancer risk?
There can be benefits to genetic testing, regardless of whether a person receives a positive or a negative result. The potential benefits of a negative result include a sense of relief and the possibility that special checkups, tests, or preventive surgeries may not be needed.
A positive test result can bring relief from uncertainty and allow people to make informed decisions about their future, including taking steps to reduce their cancer risk.
In addition, people who have a positive test result may be able to participate in medical research that could, in the long run, help reduce deaths from breast and ovarian cancer.
If this article resonates with you? I would like to offer you a FREE Staying Cancer Free Strategy Session. Email me at: http://firstname.lastname@example.org and put in the subject line: “FREE Staying Cancer Free”
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