Category: life

Post: Mental Rehearsal: Does visualization work? 🙌

by drjurisharma, posted in life

Hello everyone! Have a great Sunday 🙋🏻
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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.
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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.
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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.
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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.
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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: Understanding luck: 4 observations 🙌

by drjurisharma, posted in life, Uncategorized

Hello everyone! Have a great day 🙋🏻

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What is luck? All of us at some point or the other in our individual life experiences must have felt lucky or some other point in time as unlucky. I think, every individual can have a unique concept of luck which he/she must have experienced through the life journey. It is also influenced by the concept that we must have developed through our growing years from our elders and parents. People wear or use all kinds of lucky charms, symbols to favour their luck. So, by luck, we usually mean an unknown, mystical force that comes unexpectedly and gives us the opportunity, or provides us with the situation, a circumstance in our daily chain of events which one can perceive as a good one or a bad one. So, when it comes to the probability of events, there are both equal chances of good luck or a bad one. As the Universal truth exists, that everything happens as the consequences of cause and effect. So, the predictability of the luck factor is based on chances or probability rather than accuracy. Therefore, this is quite complex.

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Many Philosophers, psychologists and successful people have said, observed and written many books on luck. We must have already read a ton of them, yet the concept seems to lack clarity of thoughts.

Therefore, in trying to understand the concept of ” Luck”, I have come across 4 observations:

1. As the statement goes, ” The harder we work, the luckier we get”. This statement doesn’t seem to be wrong. When we have a clear vision, a goal in our head, and work harder on that particular task, a subject or a passion, we do get successful after some time. We keep putting our continuous effort, we come across opportunities, like-minded people and end up being very successful. We consider ourselves lucky then. Isn’t luck and hard work going hand in hand? But, this isn’t true for all the people. Many people end up doing hard work throughout life, in their area of work without much success. Do they carry bad luck? Or, were they not lucky enough to get the right kind of opportunity and meet the right people at the right time? Isn’t there is something more to know about this luck factor?

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2. The word ‘Luck’as originated from evolution time, as ‘locking together’ like (the cogwheel locking with one another and moving the cart forward). So, it can be the trigger of events influencing luck. Sometimes luck can be linked to the intuitive voice within us, guiding us to make the right decisions or pick up the right opportunity at the right time. Suppose, we are starting a business, or following a passion, a chain of trigger events can definitely lead to or most probably will give us good luck. It goes like this, if we attain the full expertise, complete knowledge about that particular area (attaining the skill and expertise), do active networking, meet the right kind of people, follow our intuition to pick the right opportunity, and being more enthusiastic, we end up being lucky, successful. Again, failure and success are both sides of the same coin as though being lucky and unlucky. I think all successful people have gone through great failures and bad luck through many events though they were considered successful and lucky in the long run. So, the option is not to quit, but to keep putting continuous effort in the right direction.

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3. Vibration: As the great scientist, Nikola Tesla said, “If you want to find out the secrets of the Universe, think in terms of energy, frequency and vibration”
Therefore, everything in this entire Universe, including us are in vibration. Every atom in our body moves in vibration. So, we must have noticed in our individual life that when we are sad, unhappy, depressed, we are in low-frequency vibration, we get sick easily, and bad things keep happening, bad luck seems to never leave us. But, when we are positive, happy, vibrant, we are in high frequency, good luck seems to attract our lives then. Again, Buddha said “What we think, we become”. In the same way, if we think and consider ourselves lucky, keep following our dreams, we seem to attract good luck. But yes, efforts and hard work are very much required in the process.

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4. The well-known psychologist Richard Wiseman has written many books on luck like “The Luck factor”. He has researched many people’s lives on this factor called “Luck”. He has rightly pointed to 4 Principles:
*Maximize whatever chances, opportunities that come.
*Listening to your consciousness, your intuitive voice (the little voice in your head) is important.
*Having a positive attitude towards life can turn even a bad thing or situation into a good one.
*Expecting good things to happen, remain positive in life.

After reading books and listening to various talks (Youtube) on luck, I have concluded that the luck factor or the thing called ” Luck” isn’t so unknown or mystical. Luck is very much within our control. We can attract luck in our life. The only important thing is being in the right state of mind. Not necessary, that we may get the right opportunity at the right time or meet the right people at the right time. Each one should consider oneself as lucky, having a positive attitude towards life. Acknowledging this, attaining the skill, putting continuous hard work and effort, being focussed on our goals, I think nobody can stop us from attracting good luck in life. We are bound to be lucky in life.

Thanks for reading.

Blessings and much love to all 💐

Post: Life quotes from the sweet turtle 🐢❤️

by drjurisharma, posted in life, Uncategorized

Hello everyone ! Have a great Friday and Wonderful weekend 🙋🏻

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Thanks for reading.

Blessings and much to all 💐

Post : Let’s be happy today 😃! 4 ways to elevate your happy hormones.

by drjurisharma, posted in emotional health, Food, happy, happiness, wellness, seratonin, dopamine, sunlight, endorphins, healing, health, life, mental health, Science, wellness

Hello everyone ! Happy weekend 😃🤗

I think God has given us the most efficient machine, our body, within which lies the solutions of every stress and issues. so, it is entirely up to us whether we run this machine efficiently and enjoy its benefits or be gloomy under stress and end up in a diseased state.

The happy hormones include Dopamine, Seratonin, Endorphins and Oxytocin run within the bloodstreams produced from various glands, acting as pleasure and happiness messengers which lifts our mood. They are neurotransmitters produced by the central nervous system which regulates our mood, sleep, memory, motor movements, digestion, appetite and learning ability.

Each of them have its own relevance within our body’s mechanism.

Dopamine or reward hormone: It is linked to the brain’s reward system. Whenever we complete a task or a goal, we feel accomplished, rewarded, pleasure, all because of this hormone. This hormone mainly releases during mind activity like meditation, playing an instrument, performing a task, exercise or doing something creative.

Serotonin: This hormone is derived from amino acid tryptophan which regulates the mood and emotions. Whenever we help others or share with others, we get a feeling of contentment and pleasure, it is due to this hormone.

Endorphins or Natural painkiller: It is produced in response to pain or discomfort/ stress to ease the situation. It is produced after heavy workouts, eating spicy food, having sex or laughing.

Oxytocin or love hormone: It produces the calming effect and is released during social bonding. It is linked to reproduction. Hugging, cuddling, kissing between parents and newborn, partner, family members, friends,pets are all due to this hormone.

4 simple ways to elevate your happy hormones every day:

1.Plan the day: Always get up from the bed with a sense of gratitude and a positive note for being around with your loved ones. Plan your day with short term practical goals and task to proceed through the day. So, that when you complete each of the tasks, you pat yourself, feel rewarded and contented. Do take out time to laugh out with your partner or a friend.

2.Mind activity: Certain activities stimulate the mind like meditating, listening to the music of your choice, cooking a meal, playing an instrument, exercising, going for outdoor activities and being creative with a hobby. So, never forget to devote some time to yourself in spite of the daily grind to get your daily dose of happy hormones release.

3.Eating: Certain food directly stimulates the release of dopamine and serotonin. Like dopamine is made from tyrosine which is present in bananas, avocados, apples, oats, beans and leafy vegetables. Similarly, serotonin is released while eating bananas, walnuts, dairy products and also carbohydrate. Exposure to sunlight also helps in releasing serotonin.

4.Social Bonding: Bondings with loved ones, spending time with friends, relatives also releases these hormones. Helping and sharing with others gives the much-needed boost to happy hormones. Do enjoy hugging your partner, loved ones, friends, cuddling a child.
In the case of children too, as parents, always let them share and help their siblings, friends very often, Make them play with their friends outside so that they get to learn social bonding.

All these small steps during the day and every day would ensure the release of the steady flow of happy hormones in the body. So, whether there are stress, problems or trouble in our daily life, we can overcome them with ease.

Thanks for reading.

Much love to all 💐

Post : Meditation minimizes Inflammation 🙌

by drjurisharma, posted in brain, cognitive health, emotional health, happy, happiness, wellness, seratonin, dopamine, sunlight, endorphins, healing, health, life, meditation, inflammation, disease, physical health, mental health, wellbeing, mental health, nature, Science, wellness

Hello everyone ! Hope everybody is doing great 🙍🏻

We know by now that chronic inflammation is the commonest cause of various disease state in the body. Inflammation is a natural attempt of our body ‘s immune system to fight against a certain state like infections, injury or toxins which can harm the body. It is a defence system.

When cell damages, your body releases chemicals in the form of antibodies and protein to combat the threat and increases the blood supply to the damaged area to fasten the healing. This usually lasts for a few days and is called acute inflammation. But when the response lingers for a long time can be harmful to the body. In the chronic inflammatory state, the body goes into a constant state of threat. This is the state responsible for many diseases ranging from cancers, asthma, heart diseases, stroke, diabetes and even Alzheimer’s disease.

Chronic inflammation is influenced mainly by chronic stress, anxiety, prolonged infection, injury, autoimmune diseases (like type 1 diabetes, rheumatoid arthritis, Psoriasis and many more), long exposure to toxins and lifestyle factors like smoking, obesity, alcoholism.

Physically, maintaining the health of the body by eating an anti-inflammatory healthy diet (antioxidant-rich ), exercise, Yoga, sleep helps the body greatly to prevent and defend from the inflammatory state.
But then, this is not enough, our environment, our thoughts, feelings, emotions are equally important for healthy mental health, responsible to prevent and defend the body from the inflammatory state. So, how do we maintain a sound, calm mind in spite of all the day to day triggers of stress from our daily grind?

Several types of research have found that meditation-like mindful practises does reduce inflammation by impacting in the brain ‘s functional connectivity. Stress reduction mindfulness practices have shown a marked reduction in inflammatory biomarkers like C reactive proteins.

Learning and practising meditation isn’t rocket science. We don’t need a special session under an expert or Guru to learn to meditate. It is simply a state with the least distraction and freeing the mind from the clutter of thoughts. It is making an effort to put our mind in a relaxed, calm and “nothing” state. There are loads of books, reading materials and videos on Youtube and other channels of guiding and teaching you to meditate. But for me, self learning and adopting my method to relax my mind and meditate , works better. Just devote some time for yourself everyday, away from all distractions.

Mindfulness too greatly helps the mind to free from the thoughts clutter. Like meditation, you don’t need to go to a “no thought” state. Instead, you remain fully aware of your surrounding, yet not being reactive to it. It is a basic human ability to be fully present at the moment. Like being simply aware of your breaths, or simply focussing on whatever task you are performing at the moment.

To conclude, whether you may meditate or learn to practise mindfulness, the main purpose is to clear your mind from unnecessary thoughts clutter. This helps your mind greatly from going into chronic stress and overthinking. Maintaining a calm and relaxed mind not only prevent unnecessary inflammation but nurture the physical body and is also self healing.

Thanks for reading.

Blessings and much love to all 💐

Post : Your quirky Subconscious mind 😇

by drjurisharma, posted in brain, cognitive health, emotional health, healing, health, life, mental health, mind, subconscious mind, habits, meditation, hypnosis, emotional, wellbeing, Science, wellness

In your, every day lives, the brain functions as two major parts – Conscious brain and Subconscious brain. Out of this, 90-95 % of your actvities are carried out by our subconscious brain which acts as an auto pilot. This is your habitual brain. While only 5 % is your thinking brain, the cortical brain, who does the conscious brain activity.

The subconscious mind is more of the inner primitive brain also called the limbic brain which does your automatic, habitual behaviours, which is also responsible for your emotions, feelings, reactions, fears, impulses and reflexes in your everyday lives. So, think, how important a role this subconscious mind plays in our day to day life.

From the day, you were born till 6-7 years of life, your brain is in the hypnotic stage. That means, you observed everything in your environment, programmed every good or bad habit from the people surrounding you, picked up every single activity you have seen. That’s how, the subconscious mind got programmed. As you grew up, you started understanding things slowly but you still picked up habits, beliefs, feelings, emotions, reactions of people, your parents, teachers, friends surrounding you.
By the time, you became an adult, you have already developed a personality, habits, traits, thinking patterns, which are very much part of you. Your subconscious mind takes the upper hand in controlling your life which you are not even aware.

Your subconscious mind is not your enemy. Because you cannot do without it. Whatever activities you perform like walking, speaking, eating, writing, driving are all because of your subconscious mind programming. Then, how does it affect your life?

When it interferes with your life purpose, your goal, your performance, your task, then it starts affecting your life. From childhood, apart from the huge lists of habits that you have, you might have picked up a certain negative pattern of thinking like fear of failure, low self-esteem, pessimistic thinking, fear of challenges, impulsiveness which can be stumbling block to succeed. Most of the time, you are not even aware of. You become frustrated, sad and disheartened. You read motivation books, watch motivating videos, make tons of effort. Still, unknowingly, you come back to your old thinking pattern. This is because you have developed this habitual thinking pattern over the years. Sometimes, in spite of knowing your faults, you are unable to change. You go through your same fear, worry, negative thinking again and again. Then, how can you change?

To reprogram your subconscious mind :

Keep repeating your changed beliefs and affirmations:

To break a habit and reprogram your mind for a new habit will take time. Your subconscious mind is habitual, so, to learn a new habit and reprogramme your subconscious mind would take some time.
Firstly, decide on what you have to change in yourself. Frame that belief or affirmation in your mind. The subconscious mind does not understand verbal language so using metaphors is a convenient way. Then, keep repeating and reaffirming daily till you can form it a habit. It can take a long time and years. But, this is the most convenient and effective way to change your subconscious mind.

Then, there are other methods, like energy psychology, hypnosis, Psych -K where the brain is brought to the alpha-theta a wave stage, and then the belief is slipped into your subconscious mind. I have not much idea about these methods because I have never tried them. You can get more information on them, if you are interested in

https://www.brucelipton.com

Thanks for reading.

Take care. Much love to all 💐

Post :Fear Factor !

by drjurisharma, posted in brain, cognitive health, emotional health, fear, pain, emotions, healing, health, life, mental health, Science, wellness

Fear Factor !

In each one of us, life runs with a common drive, call emotion. Whatever action we do, there is an emotion behind. Not only human, but all animals have emotions. So, fear is also a basic emotion, an instinct for a potential danger. 

Whenever we see, feel, sense some kind of danger/threat, biologically, the amygdala and hypothalamus in the brain get instantly activated. The stress hormones like cortisol, adrenaline are pumped in the blood stream which result in rapid heart beat, high blood pressure, dilated pupil, tightening of big muscles and sweating, ready to run, fight or response. Actually, this is our biological mechanism, a protective response which helps us to survive. Fear, as an instinct is not bad at all. In fact when fear comes, our mind becomes focus, sharpened at the particular task and we can perform better. It is an adaptive mechanism.The instinct is short lived and the body comes back to its normal homeostasis.

Feeling little fear for an upcoming event, job interview, exam, speech, stage performance is a natural instinct. In fact, it would help you to be more focus on the up coming task. Instinctual fear for fire, height, speed or some kind of potential danger to life is all natural. So fear is adaptive and protective when short lived. 

But then, why fear affect us ? When fear becomes habitual, crippling, excessive, it will eventually affect our mental and physical health. When fear is imaginative, irrational, unrealistic, it gets you into real trouble. It will affect your daily life. Then, it is no longer instinctive. It becomes habitual in the sub conscious mind for some imaginative events or ideas which is not even real or that has never happened. In such cases, it is very difficult to get out of such mind frame. Constant fear can lead to anxiety. Anxiety and stress not only have negative impact on your health but also the daily functioning of life. To get out from a habitual fear, a default sub conscious programme, you need to be constantly aware of such moments. The most important thing is your will power, the trust and belief in yourself to bring out the change. This is not an easy task. But, yes, it is possible and you can overcome fear eventually. At times, professional help might be necessary, if the situation is out of control. 
When it comes to fear, childhood is an important phase. Unrealistic, irrational fears inculcated in childhood may result in anxiety, phobias and even panic attacks in future life. 

Simple tips to overcome your fear in everyday life. 

Start facing your fear. The first or second time, you may tumble, but slowly you will overcome. 

As I have already mentioned, by being more aware of such moments, know yourself why you get anxious or fearful and being prepared for such moments. So next time, when it comes you know, it is just your imaginative mind. Take a few deep breathes, and it goes away after a while.

Try maintain a calm mind, exercise, yoga and meditation surely helps in calming the mind. 

Your spirituality or faith in something that is higher than you makes you feel connected and safe.

But lastly, yes, if fear is out of control, medical/professional help is necessary. 

Thanks for reading.

Peace and love 🙏


Self healing….

by drjurisharma, posted in aura, universal field, magnetic field, energy field, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, emotional health, healing, health, life, mental health, self healing, wellness

Our body has the unique power and capabilities of self healing. No matter what you are going through, your body has the power, knowledge and wisdom to heal on its own. Its time to start exercising this ability…

The hidden truth about our own body is it has an innate capacity to heal on its own in all possible ways. Our body is not a single entity, in fact it is a community of 50 trillion cells which are in harmony and work through a single guiding voice, our mind. The mind and body has a natural homeostasis to keep us in a healthy state of being. The body does not go where our mind doesn’t take it. But then, why do we fall sick ? It is because due to our daily routine stress and a host of emotional and physical strain, this homeostasis is disrupted. Hence, comes the disease state ranging from common to severe illnesses. Therefore, our normal state of being is completely disturbed. So, when this happens, awareness of this state is our first intention.

Firstly , be aware of the internal or external factors that must have led to this imbalance. By simply being aware, we can slowly curb those factors from our life by conscious efforts. Slowly, we should try to restore back the natural balance in our mind and body, our natural state of being. Trying to focus on healthy choices in our routine life with a positive frame of mind. Once, this is done, our body starts healing on its own. Its spontaneously goes into a state of recovery. Though, this is not an easy task. Our belief to heal ourselves is the only driving force.

This is very unusual for an experienced medical professional like me to emphasise on self – healing. But, in reality , this is a genuine fact. Healing of any sort of illness happens when we believe that we can heal. Doctors and drugs can only facilitate the process. But the biggest problem here is that we don’t trust our mind and body. We don’t trust our abilities.

Subconscious mind

It has been in our subconscious mind that have been installed from our very childhood, if we fall sick, we need to visit a doctor, pop up a pill or need an external agent to heal. This has been hard-wired in our brain. So, every time, we feel unwell, we need some external agent to feel better. Above all, our mind is constantly nagged by a negative force, limiting beliefs, tons of garbage of wrong perceptions which we may not be even aware of. All these reasons clubbed together made us impossible to heal. 

Healing becomes very difficult, not just physically but even mentally. In fact, even without any physical ailment, we tend to feel sick because of our mental state. So, the simple tip to lead a healthy physical life is to have a healthy mind. If we have a strong, healthy mind, any kind of physical imbalance can be corrected eventually.

In our daily routine life of physical exercise, activity, at least some quantity of time is required to slow down , to meditate and relax our mind. If not possible in the daytime, at least before going to bed or early morning before starting the day. At the end of the day, we know, life is beautiful and short. And we have tons of reasons to be grateful for being alive.

Thanks for reading.

Peace and love 🙏