It is September again and we have reached our one-year anniversary of this blog.
It has been a year of discoveries and growth. I want to thank everyone who loved and shared this blog with others. Mindful living is a multidimensional concept for making the world a better place, starting with changing our personal perspective and expanding our own awareness.
Namaste – I bow to you!
Please enjoy the articles below:
10 Incredible Things That Happen to Your Body When You Relax
When most of society is over-scheduled, overstimulated, overworked, and overburdened, you need practical ways to counteract the deleterious health effects of a high-pressure lifestyle. Fortunately, there is a practice that is known to ameliorate stress and tension levels within minutes. This simple practice can be used anywhere—from office to airplane to home. It doesn’t cost anything and it is research verified. What could possibly be that great? Relaxation!
Before you dismiss the idea of relaxation to a simplistic cliché corner, let’s examine what it really is, how to do it right, and the myriad ways that it can impact your physical and mental health.
What Is Relaxation?
Your prehistoric ancestors survived the dangers of the wild through activation of the sympathetic nervous system (SNS). When a physical threat was perceived, a series of neural connections caused the body to boost circulation, heart rate, and glucose while shutting down digestion, immune response, and rational thinking. These short-term physical changes allowed your ancestors to receive a temporary increase in strength, stamina, and focus—thus surviving the immediate peril. Those individuals with a strong SNS lived to procreate, essentially hardwiring a strong fight-or-flight response into human DNA.
The fight-or-flight response is extremely valuable when there is an actual danger. Yet, for most people in modern society, it is not physical—but rather psychological—threats that activate the SNS. In reaction to work deadlines, traffic, challenging relationships, financial burdens, and burgeoning to-do lists the body shuts down self-healing, connectivity, and creativity. Relaxation is the process by which the parasympathetic nervous system (PNS) is turned on and the SNS is turned off, transitioning the body from fight-and-protect mode into calm-and-connect mode. The PNS is only activated when the brain perceives that the environment is secure. Relaxation tells the brain that it is out of harm’s way and it is safe to release its hyper-vigilance.
How Do You Relax?
Learning how to relax the brain isn’t hard. In fact, anything that brings you joy, calms you down, and helps you get centered will do the trick. You may want to try one of the following methods the next time you’re ready to unwind.
Breathing Exercises
Take a deep breath. Hold it for three seconds and then exhale. Do you feel more relaxed? Slow, mindful breathing invokes the relaxation response in the body. The yoga tradition is a veritable treasure trove of breathing exercises, the whole of which is known in Sanskrit as pranayama. All pranayama exercises work well to quiet the mind and relax the body.
Meditation
The goal of meditation is to enter the present moment fully. By simply observing the breath or a mantra, noticing the spaces between each repetition, and witnessing the thoughts as if you were an impartial bystander, your awareness shifts into the present moment. When you leave thoughts of past and future, you find the present moment, which is the only place you can relax.
Exercise
Meditation helps you enter the present moment via the mind while exercise invites you to enter via the body. Exercise dispels muscle tension, relieves anxiety, and burns up stress hormones. Yoga, in particular, integrates breath work with movement, simultaneously relaxing body and mind.
Other Ideas
Some other relaxation ideas include the following:
- Listen to soothing music.
- Play in nature.
- Walk along the beach.
- Get a massage.
- Read a book.
- Soak in a warm bath.
What Are the Benefits of Relaxation?
The benefits of stress reduction are powerful. The benefits of relaxation in mental health and physical arenas are significant. By shutting off the SNS, you open the door to health, wholeness, creativity, and ALL of the following.
- Happier Outlook
Research has shown that relaxation has a protective effect against depression and anxiety. In older adults, the effect has been reported to be even more pronounced. In another study, group-based relaxation skills training reduced anxious and depressive symptoms. With reported rates of depression on the rise, isn’t it nice to know that simply learning how to relax can be a protective shield against what researchers call the disease of modernity?
- Upgraded Memory
Scientists at Cedars-Sinai Medical Center and the California Institute of Technology found that stronger and more lasting memories are created when the brain is influenced by theta waves. These brain waves are associated with relaxation. “Our research shows that when memory-related neurons are well coordinated to theta waves during the learning process, memories are stronger,” said Adam Mamelak, a neurosurgeon at Cedars-Sinai Medical Center in Los Angeles.
- Stronger Immune System
Researchers in the field of psychoneuroimmunology concluded that your state of mind has the power to enhance or degenerate the immune system. A meta-analysis of over 300 studies revealed that chronic stress degraded all aspects of immunity, from fighting the common cold to warding off cancer. Practicing relaxation keeps the immune system operating at full capacity.
- Reduced Risk of Heart Disease
According to research published in the Journal of the American Heart Association, relaxation via meditation may play a valuable role in preventing or reversing heart disease. Dozens of studies performed over the past two decades have shown that relaxation simultaneously reduces heart disease cofactors such as stress, anxiety, depression, high blood pressure, and poor sleep quality.
- Improved Relationships
Judy Ford, a licensed clinical social worker and author of Every Day Love: The Delicate Art of Caring for Each Other says, “Stress impacts our love relationships more than we are aware of or acknowledge.” Ford compares stress to a game of ping-pong where tension is the ball that bounces back and forth between partners. “Stressed-out couples quarrel and fight more often, withdraw from each other, feel disconnected, sad, frustrated, angry.” The antidote to stress is relaxation. By engaging in activities that calm the fight-or-flight response, you are better able to connect to a partner. In a state of relaxation that you are able to give and receive love.
- Better Sleep
The body cannot enter into sleep when it is in survival mode. Relaxation slows down the busy mind by helping you to process the day’s events prior to sleep. There are specific relaxation routines that can be used prior to sleep to facilitate deep rest. Researchers have suggested that relaxation may help address insomnia and help you have a better night’s sleep.
- Increased Energy
Stress naturally uses more energy than relaxation. When you practice stress management and take frequent relaxation breaks, you can conserve energy throughout the day. Instead of leaving work drained and worn out, working in a state of relaxation allows you to leave work with energy left for leisure, family, and exercise! Relaxation breaks also carry over into your work, allowing you to access the mind-boosting benefits of a calm and centered awareness.
- Enhanced Creativity
The daydreamers always have been creative types. Now we know why. According to research in neuroscience, creativity occurs in moments of rest rather than while working or thinking. People who are constantly engaging their minds may actually hamper their creative impulses. Current research points to why meditation, which is a type of integrated mind-body relaxation, has been shown to enhance creativity.
- Decreased Pain
Everyone experiences pain sometimes. But before reaching for a bottle of pain relievers the next time you have a headache, try turning inward to the inner pharmacy. Relaxation in the form of mindfulness meditation has been found to be an effective and powerful pain reliever.
- Expanded Motivation
Have you ever felt motivated to work on your personal goals or dreams when you’re feeling stressed out about work, finances, or relationships? Most likely not. Motivation stems from inspiration, which in turn flows out of relaxation. If you want to enhance your motivation, start by carving out some time to relax your mind and enjoy life. When you are calm and connected, you will find the motivation to pursue all your worthwhile goals.
The benefits of relaxation are clear. Each type of relaxation can help someone—play around to find the combination that feels right for you.
An Ancient Philosophy to Help You Live a Better Life
Is Stoicism mindfulness for highly rational people? The philosophy that dates back to 301 BC is re-emerging as a pathway to personal happiness, emotional resiliency, and overall well-being.
Understanding the Philosophy of Stoicism
How do you lead a good life? Stoicism arose in 301 BC as one of many philosophies of ancient Greece and Rome that sought to answer this question. The Stoics proposed that the ultimate goal of life is to live in accordance with nature. This can be understood as “the responsibility of excelling by bringing our own nature to perfection,” as psychotherapist and Stoic scholar Donald Robertson explains in his book Stoicism and the Art of Happiness. Above all, the Stoics valued the uniquely human trait of reason and believed that living rationally was the ultimate way to honor nature’s laws. Doing so also comes with the added promise of reaching eudaimonia, a smoothly flowing life of enlightened happiness and emotional resilience—a Hellenistic nirvana.
Marcus Aurelius, one of the last Roman Stoics, wrote, “Nature has not willed that my unhappiness should depend on another.” In other words, it is unnatural to draw happiness from our surroundings, though most people do. Stoicism recognizes that by removing the labels of “good” and “bad” interactions, “desirable” and “undesirable” events, we can release ourselves from the emotional burden of attachment. In its place, we can cultivate an unshakeable happiness within ourselves, independent of any external influence. Stoics consider common values such as health, wealth, and reputation to be preferred states of being, but of ultimate insignificance to our happiness.
So how exactly do we train ourselves to let go of these attachments?
The ancient Stoics prescribed a series of intellectual exercises to discipline desire and attachment. A few examples you can try include cultivating self-awareness in the “here and now;” in the morning, mentally rehearsing the day ahead and preparing to meet all outcomes with indifference and equanimity; in the evening, reviewing and reflecting upon your actions of the day; projecting affectionate feelings toward all human beings; and periodically imagining potential catastrophes that could befall you—including your own death—and how to deal with them according to Stoic principles.
If you find that some of these exercises sound strikingly similar to mindfulness practice, you are not alone. Robertson said, “I think there are actually more similarities between Stoic prosoche (“attention” in Greek) and the modern literature on mindfulness [as opposed to older schools of Buddhism]. Stoicism is appealing to a surprisingly diverse group of people: academics, therapists, military personnel, businessmen, people coping with illness…[those] interested in Buddhism and yoga. They might say, ‘It’s like a Western form of Buddhism, Hinduism, or yoga,’ or ‘It’s like a form of mysticism but more rational and philosophical.’”
Patrick Ussher, a scholar at the University of Exeter agrees. He compares Stoicism to the secularized mindfulness practice developed by teachers like Stephen Batchelor and Jack Kornfield that has gained such a strong following in the West. Western Buddhism, as he calls it, still remains true to foundational Buddhist texts but has shifted its focus away from reincarnation and mysticism, preferring to emphasize practices for daily life. Thich Nhat Hanh advocates a similar approach called “engaged Buddhism,” the path of the bodhisattva who actively addresses injustice in the world.
Ussher writes that beyond the shared focus on awareness and mental space, Western Buddhism and Roman Stoicism share a common belief that humans are inherently disposed toward goodness and wisdom. The two also share an ultimate goal of living ethically in the present in order to positively influence the future, taking responsibility for our own happiness, and disciplining our “passions” (the Stoic term for material desires).
Greg Lopez, the founder of the New York City Stoics Meetup, adds that the two philosophies also share the practice of repeating axioms that remind us to be present. “The universe is change, life is opinion.” “Be free from passion, but full of love.” While they may sound like something your yoga teacher would say, these quotes come directly from Marcus Aurelius’ daily practice. Buddhist mindfulness mantras such as “Let go” convey similar a similar reminder to find joyful imperturbability in the present.
Lopez, however, is quick to point out that despite these similarities, the two philosophies differ in significant ways. He and Ussher both note that Western Buddhism tends to focus on awareness of the present mind to turn down the volume on discursive thinking. Stoicism, however, focuses on cultivating an awareness of the present in order to channel the mind into reflecting actively on events in the past or future.
Stoicism as a Modern Practice
Buddhism and secular mindfulness have secured a strong foothold in the West over the past half-century, but the ancient Stoics are becoming increasingly popular among those seeking to perfect the art of living. Well-known practitioners range from life hacker Tim Ferriss to former president Bill Clinton, and Stoic writings have greatly influenced psychotherapeutic techniques like Cognitive Behavioral Therapy.
Scientific research on mindfulness meditation indicates that the practice can have profound effects on conditions ranging from depression to chronic pain. In 2012, Ussher designed an informal pilot study at the University of Exeter called Stoic Week to determine if Stoicism offers similarly quantifiable benefits. After just one week of living a Stoic lifestyle, participants reported a 10% increase in psychological well-being and a 10% decrease in negative emotions. Stoic Week is now an annual online event attracting more than 3,200 participants. While further research is required, the positive effects of Stoicism are clearly apparent.
Stoic principles helped me positively manage the loss of my hard drive, and as I type these final words from a public library computer, I continue to feel grateful. Not having a laptop this week has paradoxically made me happier in many ways, encouraging me to sign up for a library card and to finally start playing the guitar that’s been gathering dust in the corner of my bedroom. I’ll be glad to have my laptop back, but more aware that my happiness is not dependent on the health of my hard drive.
Papaya Fruit: 3 Health Benefits and 5 Recipes
By Lauren Venosta
Papaya is a sweet, tropical fruit that has so much flavor, but even more health benefits. It’s a unique looking fruit that’s large in size and has an inside full of small round black seeds. When it’s sliced in half lengthwise it looks like a boat! The inside is bright orange and the outside is green when it’s unripe but turns yellow as it ripens. It’s juicy and sweet and everything but the skin is edible! Even the seeds, although they are pretty bitter in flavor. Papayas can get up to 20 inches long and they are shaped similar to a pear. Now that you know the physical appearance of the papaya, let’s get into some of the health benefits of papaya.
- Vitamin C Powerhouse
Papaya is a great source of vitamin C. It’s impressive. One large papaya contains 391 percent of the daily requirement for vitamin C. Wow! Now it’s not likely that you will eat a large papaya in one sitting, so putting it into perspective, one cup of papaya still contains 144 percent of the daily requirement for vitamin C. Still just as amazing!
Vitamin C is beneficial for immunity as you may already know, but it’s also helpful for reducing the frequency of heart disease and lowering blood pressure. Bonus: vitamin C also helps the body absorb iron better. In one study, vitamin C supplementation was shown to help children control their anemia.
So whether you’re looking to boost your immune system, reduce heart disease, control blood pressure, or manage low iron, papaya is the way to go with its high levels of vitamin C.
- Kick Those Free Radicals
Papayas have antioxidant properties that help to neutralize free radicals in the body. Free radicals induce oxidative stress, which can lead to illness and disease. The antioxidants found in papayas, known as carotenoids—and specifically lycopene—have been shown to be bioavailable in papayas. That means the body can absorb them better from papaya than other fruits and vegetables that contain them like tomatoes and carrots. Papaya fruit benefits for the win!
Interestingly enough, fermented papaya is even more beneficial when it comes to kicking those free radicals. One study showed that fermented papaya powder significantly reduced oxidative damage in Alzheimer’s patients. Fermented papaya has also been shown to have those same effects in older adults to slow the aging process. Fresh papaya or fermented papaya are both great sources of antioxidants to fight the free radicals to keep the body strong against illness and disease.
- Digestion Booster
Is there anyone who wouldn’t want better digestion? A happy belly is always good. And papaya works wonders on the digestive system. Papaya contains an enzyme known as papain. Papain helps the body to digest meat because it breaks the proteins down into smaller fragments known as amino acids. This aids the body’s digestion process when consuming tough meat proteins. It’s actually a common ingredient in meat tenderizers because of its effects! So cool. Anytime you can help aid your body’s ability to digest food, it will streamline the process.
Not only does papaya help with the digestion of proteins, but it’s also great for the digestive system as a whole. Specifically, with IBS (irritable bowel syndrome) symptoms like bloating and constipation. One study showed that papaya had positive effects on heartburn, constipation, and overall symptoms of IBS. And in animal studies, the little black papaya seeds found inside the fruit have been shown to treat ulcers. It’s a powerful fruit in every way! Next time you think about what you can do to improve your digestive system, grab a ripe papaya and eat away.
What to Look for in a Papaya
The most common types of papaya that you find in grocery stores are Mexican and Hawaiian. The Mexican varieties can weigh up to 10 pounds! They have both red and yellow flesh, but red is the most common. They aren’t as sweet as Hawaiian papayas but still pack all the benefits. The most common papayas from Hawaii are the sunrise and sunset papayas. These are the sweetest varieties and have a red-orange flesh color.
When purchasing papaya, look for the skin to be mostly yellow with a little bit of green. It will finish ripening once you bring it home. Nobody likes an unripe papaya, so avoid papayas that are completely green in color because they won’t fully ripen—they were picked too early. Once you start looking for papayas and purchasing them, you’ll soon discover which are your favorites and how to find the perfect one.
They ripen quickly once they are yellow; they need to be eaten as soon as they are fully ripe. They can mold quickly, so if you have a ripe papaya that you aren’t ready to eat, remove the skin and seeds, then chop it up and freeze it. You can use the frozen papaya in smoothies or smoothie bowls! Or you can let it defrost and use it in fresh preparations.
Speaking of eating, below are a few recipes that you can use to incorporate and eat papaya in your daily life. It’s so sweet and delicious, don’t be surprised if you want to eat it every day!
Papaya Fruit Boats
This is a quick and easy way to eat papaya for breakfast or a refreshing snack. It’s simple to prepare and lets the fruit bask in its unadulterated glory.
Ingredients:
- 1 papaya, sliced in half lengthwise
- 1/2 cup raspberries
- 1/2 cup blueberries
- 1 banana, sliced
- 1 lemon
Directions:
Use a spoon to remove all the black seeds from the papaya. Divide the rest of the ingredients among both halves of the papaya.
Juice half a lemon over each papaya boat. Grab a spoon and enjoy!
Serves 2
Anti-Bloat Smoothie
Talk about a refreshing smoothie! And one that helps reduce bloating, too? That’s a double win. You can enjoy this for breakfast or a midday snack and reap all the digestive benefits of the fresh papaya.
Ingredients:
- 1 cup coconut water
- Handful of spinach
- 1/2 cup papaya
- 1/2 cup pineapple
- 1/4 cup mint leaves
- 1 tablespoon chia seeds
Directions:
Add all your ingredients to a blender and blend on high until smooth. Drink up and enjoy!
Serves 1
Healing Smoothie Bowl
Who said you have to drink your smoothies? This smoothie bowl is sweet and decadent like you’re eating a bowl of fruity ice cream. It’s the perfect way to sneak more papaya into your diet.
Ingredients:
- 1/3 cup water
- Handful of cilantro
- 1/2 frozen banana
- 1 cup frozen papaya
- 3 frozen strawberries
- 1 teaspoon Manuka honey
Directions:
Add all ingredients to a blender and blend until smooth. It will be thick and that’s exactly what you want!
Top with hemp seed, shredded coconut, more honey, or fresh fruit. Make it your own.
Chicken and Papaya Salad
Papaya in a salad? With chicken? Yes! It’s the perfect sweet component to a savory dish like a salad. Just think of salads that have strawberries or fruits like apples and pears. Why not papaya in a salad? And with the papain to help break down the proteins in the chicken, it’s a boost to your taste buds and your digestion!
Ingredients—Chicken:
- 2 boneless skinless chicken breasts
- 2 teaspoons extra virgin olive oil
- 1/4 teaspoon Himalayan pink salt
- 1/8 teaspoon garlic powder
- 1/8 teaspoon dried thyme
- 1/8 teaspoon dried oregano
Ingredients—Salad:
- 4 cups mixed greens
- 1 Persian cucumber, sliced thin
- 1 avocado, skin and seed removed and sliced
- 1/2 papaya, skin and seeds removed and sliced
Ingredients—Dressing:
- 1/2 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 2 teaspoons Dijon mustard
- 2 teaspoons dried oregano
- 1 teaspoon Himalayan pink salt
- 1/2 teaspoon black pepper
Directions:
Preheat your oven to 425 degrees. Add your chicken breasts to a baking sheet lined with parchment paper. Drizzle the olive oil and spices to coat both sides of the chicken. Roast the chicken in the oven for 30 minutes.
Meanwhile, whisk together your dressing ingredients in a small bowl and set aside.
In a large bowl add in your salad ingredients.
When the chicken is done, remove from the oven and let cool. Slice each breast and add to the salad.
Toss the dressing with the salad and serve!
Serves 2
Sweet and Spicy Roasted Papaya
Fruit for dessert? There’s nothing better than using nature’s sweet fruits to satisfy your sweet tooth. And this recipe is extremely easy to prepare. It’s a dessert that requires no flour or dough or mixing. Easy peasy!
Ingredients:
- 1 papaya, sliced in half lengthwise and seeds removed
- 1 tablespoon coconut sugar
- 1/8 teaspoon ground ginger
- 1/8 teaspoon cayenne pepper
Directions:
Preheat your oven to 450 degrees. Mix together the coconut sugar, ground ginger, and cayenne pepper. Sprinkle the mixture over both halves of the papaya and bake in the oven for about 30 minutes until the papaya begins to caramelize from the sugar.
You can serve the papaya with a lemon or lime wedge to give it a kick of citrus.
Between the delicious flavor of the papaya fruit and the numerous health benefits, it’s a food you don’t want to ignore! Most grocery stores carry a small inventory of papayas, so keep your eye out next time you’re grocery shopping and grab one or two to take full advantage of the benefits of eating papaya!
Healing through Art 