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Blessings and much love to all 💐
Post: Time ❤️
Tag: personal
Post: Mental Rehearsal: Does visualization work? 🙌
Hello everyone! Have a great Sunday 🙋🏻
What is this concept of mental rehearsal? It is an active visualisation technique through the individual’s mind to demonstrate the performance of a particular task just as the way he wants it to be. By doing it repeatedly, there can be subjective learning and actual performance improvement. Researches in performance psychology have been using visualization techniques through mental rehearsal methods to improve the performance in case of athletes and other areas of sports.
Well, it has proved successful in case of sports but also been tried for other areas of psychotherapy to treat mental illness. Can this technique be used in a normal person like us? Can you tap the huge potential of this technique of mental rehearsal and bring improvement in some areas of your life where you lack? Say, any tasks like performing on stage, appearing an exam, public speaking, or trying long-distance running, staying fitter, healthier, overcoming fear so on. The answer is absolute yes. The more we visualize ourselves, the more we perform for success.
Interestingly, neuroscience researchers have shown that by the mental rehearsal of a particular activity, the thought alone (not performing the task physically ) and having it repeatedly can build up new circuitry in the brain. This can bring about objective changes in that particular area of a person’s life. This happens because when the person perform the particular task with focused attention in mental rehearsal (just the thought of performing) and do it repeatedly, the brain understands it as a true physical performance and start building neural pathways of the new learning. The brain cannot differentiate between a real and imaginary and takes this imaginary performance as a truly physical experience. Therefore, as the person changes his mind, the brain physically changes too and vice versa. So it becomes cyclical. The frontal area of the brain covers the larger part of the brain. It carries out all the major activities of thinking, analyzing, planning, decision making. It is in this area where, we learn, remember new things, explore new things. So, when you focus on a particular area with full attention (the thought alone), cut down all external distraction, the frontal area of the brain lowers the awareness from all external stimuli of the outside environment and the body. When the brain is so focused on that particular thought at the present moment, that’s when actual physical changes happen, new neural pathways start forming. The brain and the body believes that as an actual physical experience.
The question is how can we apply this in our everyday life? Every person or individual wants to be his/her best version. Every person loves to be successful in some area or the other. Every person wants to be happy in life. If you sit down today and start analysing your life and find out which areas in life, you lack. How can you bring about changes in those areas to improve your quality of life? You start to focus on one particular area of life at a time. Start doing a mental rehearsal of performing better in that area, or visualising a success scenario, or intentionally changing that aspect of life. Performing this mental rehearsal every day with full attention (closed eyes), least distraction from the external stimuli and environment. Doing repeatedly for days with some focused attention. Then, slowly the mind changes, the brain start to change too, new neural circuitry forms. When this mental rehearsal of the particular thought is done repeatedly for days, the new neural connections become stronger and stronger. That’s when the person’s behaviour starts changing, or the objective intentional changes start appearing in that area of his life. Whatever the area could be, like performing better in academics, in office, at work or a particular task. Or changing his/her approach or behaviour towards his health, fitness, other people, any relationship or in any areas, the person strives for.
But bringing out this change isn’t easy as it is said. But then, it is also very feasible too. The problem is that our mind is too crowded with stress, thoughts, burden and everyday events. It’s really difficult to remain focus on a particular thought or activity even for a single minute before the mind slips. To bring a change in any aspect of life, you need to have a strong intention, a strong will to make it real. Therefore, mental rehearsal of any kind needs to have a very concentrated focused mind. For, this you need to prepare your mind. This is a daily practice. Most of the time, certain practises as Yoga, meditation, mindfulness helps greatly to create a stable and a focused mind. You cannot learn it overnight. It is a practise which keeps getting better with time.
Some simple tips of mental practices are like
1. Sitting or lying in a comfortable position, keeping your spine straight.
2. Closing eyes is necessary to reduce the external distraction.
3. Breathing evenly and regularly. It is slow deep breathing.(Parasympathetic breathing)
4.Visualization, being detailed and specific of exactly what kind of change and in which area of life you want. And doing it repeatedly every day.
5. Doing mental rehearsal is only effective by being in the present moment. To learn, being in the present moment, try focusing your breath at several moments of the day. When you are at the present moment, there is no fear or stress of any sort.
6. Letting go of fear, everyday stress as much as possible. Don’t overthink.
7. While doing mental rehearsal, stay focus as much as possible.
The focus of mind can be learned by trying to stare an object for some time. The longer you learn to focus on a particular thing, the more is your mind under control and attentive. This is like muscle training. The more you practice, the more you get better with time.
I, myself believe in this practise of mental rehearsal. It did help me improve in some areas of life. Each individual has an inner world of wisdom. Each of us deserves to lead a successful, happy life or deserve to get whatever we want from life. The more we explore this untapped potential, brilliance and can implement in our daily life, the better we can be successful or at least can be the better version of ourselves in life.
Thanks for reading.
Blessings and much love to all 💐
Post : Sunshine blogger Award Again! 🌼
Hello Everyone! Have a great Tuesday 🙋🏻
I have been nominated for Sunshine blogger award for the third time. Yes, I am still not bored. I am simply loving it. Though not a real award, it feels great to be acknowledged by your fellow bloggers. I have been nominated by my fellow blogger Kacha of https://journeythroughlife591163021.wordpress.com. A big thanks to her.
Her blog is about her candid journey through depression and burn out and how she has struggled and overcome it. The beauty of her blog is that she has been very openhearted, unpretentious and honest. I hold great regards and earnest appreciation for her.
Now to speak of the Award: Here are the rules
Rules for the award
• Thank the person who nominated you and provide a link back to their blog so others can find them.
• Answer the 11 questions asked by the blogger who nominated you.
• Nominate 11 other bloggers and ask them 11 new questions.
• Notify the nominees about it by commenting on one of their blog posts.
• List the rules and display a Sunshine Blogger Award logo on your post and/or your blog site
Her questions :
1 If you could, would you turn back time?
No, I wouldn’t. I try living in the present moment and take each moment as it comes. There is no point in thinking about the past or worrying about the future.
2 What is an expression you use quite often?
Nowadays, I try smiling very often.
3 What is your favourite fairy tale?
Now, as an adult, I am too realistic. But, yes during childhood, I love the stories of Cinderella, Beauty and the Beast, Snow White and seven dwarfs.
4 What is the trait you are most proud of?
I try being kind to all, as much as practically possible.
5 Where do you find inspiration for your blog?
My inspirations are very instinctive.
6 What languages do you speak?
I am an Indian living in The Netherlands. So, English is the common language I communicate mostly. At home with family, I speak my native Indian language including Hindi.
7 What do you dislike most about blogging?
I thoroughly enjoy blogging. There is nothing that I don’t like.
8 What subjects in a conversation are so boring to you
that you could fall asleep standing?
I find the technology conversation a bit boring.
9 What do you love to talk about?
I love life to the fullest. So, I love talking to people, their experiences, emotions, problems, joy, sorrow, everything about life
10 Do you have habits that can be considered as a little
out of the norm?
I love and read about spirituality very often. I keep listening to spiritual talks.
11 Which trend needs to stay in 2019?
The only trend that is going to stay the longest is “Back to basics”. Be it health trends, food trends, lifestyle trends, going back to basics is in.
As for my nominations, I love and have great regards to all my followers, readers and fellow bloggers. So, I don’t like picking out some names leaving the rest. So, anybody, whoever likes to do this award, you are most welcome and appreciated🙏. You can take the same questions given by Kacha as above.
Thanks for reading.
Blessings and much love to all 💐
Post: Smelling good can be a health hazard. 3 realisations of using fragrances.
Who doesn’t like to smell good or be in a clean, fragrance environment? The very fragrance makes you feel fresh, clean and even lifts your mood. Like many of you, I, too love wearing my fragrance deodorant and perfume every day.
Today, in fact about 95 % of the people across the world love smelling good and experience smelling fragrances daily. At home, workplace, where ever one goes, experiences smelling fragrance by either wearing perfume or cologne oneself, or from someone wearing them. This is not enough, there are even other agents of fragrance like soaps, sprays, deodorants, cleaning agents, scented candles, air fresheners, beauty and personal products and other inhalation exposures.
Do I ever think while wearing my perfume? Do we know how they affect our body? Do these fragrances have a similar effect like the natural fragrance of a flower in the garden?
Many studies have been around about the potential health benefits of fragrances as mood-lifting, stress relief, relaxation, sleep-inducing, pain relief and aromatherapy.
Many products have been listed in the market as natural or organic fragrances with essential oils and natural fragrances. In reality, not just synthetic chemicals but even natural ingredients can carry some amount of health risk if not used under threshold quantity.
Many countries worldwide have strict regulations of using chemicals in perfumes, beauty products and other fragrance products.
Since I have been living in Europe, I have read about the strict regulations of REACH (Registration, evaluation, authorisation and restrictions of chemicals). This is a regulatory body of the European Union which have laid down strict guidelines about the production and uses of chemicals and their potential human impact.
Mostly, all brands, either big or small has to follow the guidelines with clearly mentioning about the chemicals used and it’s quantities on the labels of the products. All chemicals have a threshold quantity for its impact on human which cannot be exceeded.
Yes, it’s true, there are strict regulations. But the point of concern is, aren’t we expose to different fragrances daily? Aren’t we overwhelmed when we step into or pass by a perfume store? Don’t you feel uncomfortable when your fellow passenger or your colleague uses strong perfume? Aren’t we expose to fragrance cleaning agents at home, office, shopping mall or in a public place?
Therefore, it is important to have some kind of realisations which can be caused by these chemicals used as fragrances in different inhalation products.
1.In perfume, some commonly used chemicals like acetaldehyde, ethanol, acetone, benzyl alcohol, methylene chloride, linalool, camphor and a lot more on the list of different brands. Many of these chemicals can cause skin irritations, dizziness, headache, sinusitis, laryngitis, coughing, muscle pain, asthma, increase blood pressure and heartburn. Acetaldehyde is a probable carcinogenic. Some of these chemicals can even worsen migraine. While some of them have found to cause anxiety, mood disorder and depression.
2.Even natural products contain synthetic chemicals. Essential oils can be added with fragrance oil in a particular product which is synthetic. So, it is important to read the labels of contents before buying them. Essential oils like lemon, rosemary, rose, tea tree oil, eucalyptus oil do have health benefits. But it is important to know the dosage and threshold level while using them. Ingestions of some of these oils can have a poisonous effect on health.
Rose oil which has been widely used in fragrance products can be detrimental due to its emmenagogue effect causing abnormal bleeding and abortion in pregnant women. B-damascenone found in rose oil can be a strong skin irritant.
Lavender oil which has potential benefits and used in fragrance products can cause skin irritations, flare-up allergic reactions and may cause drug interaction in person who is under medication with antihypertensives, blood-thinning drugs and sedatives.
Eucalyptus oil which contains1,8-cineol can cause drowsiness, toxicity, difficulty in breathing and flare up asthma. Ingestion in vast quantities can cause liver damage.
3.Many types of research are carried out and have been still going on various fragrance products.
The important takeaways from such studies are, by and large, all chemicals have some kind of toxic effects on human. But it is important to buy products where the ingredients are mentioned with their used quantities. Any product with manufacturer keeping a label with some ‘secret ingredient’ is quite scary even if they say it is their ‘trade secret’.
My learning and advice while using fragrance products of all kinds are, moderation is the key and being cautious of the quantity used.
While purchasing any products, reading of the label is an important part. Any product with the manufacturer not listing ingredients should be avoided.
Any health symptoms experienced or skin irritation or allergy while using such products should be stopped immediately and to be checked by your physician.