Et si vous fermiez les yeux … juste là ?

Et si vous fermiez les yeux … juste là ?

La plupart des tâches sont réalisées devant un écran d’ordinateur et génèrent rapidement une sensation de fatigue. Pour une détente immédiate, fermez les yeux durant quelques secondes, et relâchez tous les muscles autour des yeux. Une étude scientifique de l’université du Surrey indique même que fermer les yeux libère notre intelligence !

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je pratique la relaxation instantanée, et ferme les yeux quelques secondes, plusieurs fois par jour.

10 Tips for Rest, Recovery and Rejuvenation

10 Tips for Rest, Recovery and Rejuvenation

Originally published on www.resiliencei.com and reproduced with permission.
Written by 

The Season for Stillness

We tumble to the end of another warp-speed year. We spin through our tasks and grasp at floods of information.

We press too hard, too fast and for too long. Reservoirs are sucked dry. Self-awareness fades. Self-regulation is impaired. Your health and your relationships are at risk.

It is time to slow down, repair, rejuvenate and reconnect with what matters.

In a world of optimisation, ambition, pride and duty, we push hard on multiple fronts. The rest, recovery and rejuvenation cycle is squeezed out between ever shorter bursts of dopamine. We are child-like in our impulsive tapping, swiping, checking, buying, rushing, feeding… compelled to chase the next hit.

As I come to the end of 2019, I feel battered. My mind is a little flat. Attention is fragile. Relationships are edgy. I know I need a good break. I am struggling to disconnect, calm my hypervigilance, and allow the natural cycle of recovery. I sense it in our family, friends and colleagues.

Rest, recovery and rejuvenation (R3) is the next competitive edge. Ironic!

My end of year message it to give rest, recovery and rejuvenation your full attention.

At a cellular level, the R3 cycle is vital to repair and rejuvenation. It is the key to longevity and sits at the biochemical core of fasting, sleep quality, intense activity, meditation, and cold water baths. It is a promising solution that supports this process of slowing, cleaning and repairing hard working cells.

The R3 cycle is key to musculoskeletal strength and physical wellbeing. Intimacy, touch and dreaming (REM) sleep stimulate the R3 cycle for emotional wellbeing. The default network is the R3 cycle for cognition allowing us to focus, engage and refresh our minds.

Our end-of-year pause is an opportunity to capture the R3 cycle for life and family. Please make an effort to allow for adequate rest, recovery and rejuvenation as your year comes to an end. Engage your family in this process so that you may reconnect in more intimate ways.

Share what works well for you.

Dr Sven on Meditation

Dr Sven on Meditation

By Dr Sven Hansen
Originally published on www.resiliencei.com and reproduced with permission.

Meditation has gone mainstream for good reasons.

The evidence confidently shows physical, emotional and cognitive benefits [i]
Roughly 2,500 years of dedicated practice proves safety
Meditation presents as a foundation competence for our future
It can be the most enjoyable part of your day and enlightens the rest
So, why isn’t everybody meditating? Even, philosopher of our time, Noah Yuval Harari [ii], recommends meditation. He believes it generates the mental and emotional resilience required in our future of artificial intelligence and increasing human redundancy.

The first reason is overload – the very reason we should be meditating. The second is language. Meditation or mindfulness can trigger xenophobic reactions or seem too intense. The third is the immaturity of the field with a flood of overenthusiastic novices. The fourth is a failure of execution.

The last is the one to be confronted. The knowing-doing gap.

To be fair, I recommend that you secure your sleep and exercise first. To meditate when you are sleep deprived or unfit is wasteful. However, for many their meditation practice is the solution to sleep and the motivation to move.

If meditation is your next challenge, here are some tips to get the wins.

1. Get the language right
Meditation is our word for a strategic investment. Tactical Calm or Breath Control is for quick relaxation. Tactical Focus is for practical attention skills. We have dropped mindfulness as too broad. Be confident in the word you choose. You do not want to feel embarrassed or ashamed when you talk about it. Fortunately, there are many paths.

2. Allocate the time
While at first it feels like booking a dentist appointment, you have to get serious about allocating protected time. There is a theme that the minimum investment for sustainable gains is 8 minutes per day. Be on time for this appointment every day. Imagine it as a confirmed meeting with the CEO of life – which is exactly what it is. Even if the appointment is a mess, stick with the full allocated time. Two to five minutes is a good start.

3. Play – be curious and creative
A big disappointment is when you sit down to control your mind and find perfect bliss. To your dismay, as you sit your mind dissolves into agitated chaos. Within minutes you are miserable – appalled to discover that you have absolutely no control over your thoughts and feelings.

Be relaxed and playful. You are entering a virtual world with a whole new set of rules. You have switched external stimuli such as weather, work, gadgets, and relationships to an inner world of biochemistry, emotions and thoughts. For many this is foreign territory. You will have to learn to relax into this new drama and get to know the characters.

Watch the pain and see how it tugs for attention and sympathy. Really focus into that feeling of anxiety and experience how it wants to take control of your mind and movement. Look clearly into the bubbling stream of thoughts and images and how easily they can snatch away your commitment to focus on your breath – even hijack the entire practice.

Your job will be to discover who you are in this kaleidoscope of sensations, feelings and thoughts. I sense that itch. I feel that frustration. I notice that thought. Be present and attentive to the “I”. Keep coming back to yourself as the subject, the watcher or the witness.

4. Establish your base practice
Your base practice is to sit comfortably on chair or cushion:

Keep your spine light and long.
Let your shoulders roll backward and down.
Breathe through your nose.
Relax your chest and let your sternum sink downward.
Exhale completely over six seconds and pause gently.
Inhale slowly and evenly aiming for four seconds.
Keep your chest, neck and face relaxed
Allow your belly, side ribs and loins (over kidneys) to expand.
Keep your face and neck relaxed.
Notice your pulse, muscle tone, and skin
Focus on the rise and fall of your upper belly – ‘rising…..falling…..rising…’
Breathing at 10 seconds per breath means 48 breaths. Simple. Yeah right.

5. Commit to daily discipline
Regardless of how messy, wasteful, frustrating or disappointing the experience, resolve to sit down tomorrow and repeat. You will miss the odd day. As much as possible secure a daily practice. Even if you need to lie in bed and breathe at the end of a hectic day, it is something. There is also a case for taking a minute every hour through the working day to sit up, relax, drop your attention to your breath and breath slowly (6 out, 4 in) for 6 breaths.

6. Set your basic rituals
Starting a new practice or daily ritual is challenging at first. After about six weeks it will become a routine that requires little thought or effort. For the first six weeks simply sit and breathe with an open, non-judgemental presence to the sensations, feelings and thoughts. Gently fix your attention on the rise and fall of breathing. Use the exhale as an anchor.

As your practice steadies, prepare with a few stretches or yoga poses to mobilise your joints, stretch the muscles and engage your diaphragm fully. Select a place that is quiet, peaceful and comfortable. Once your breath and attention are a little more stable, sense the life force in your body. Encourage feelings of peace, gratitude, appreciation and kindness. Let your mind settle quietly on your point of focus. Reach into the “I” or subject and be present to the show. Your sense of self becomes more stable. This is meta-awareness or meta-cognition. You have a reference point that is separate from the senses, feelings and thoughts.

As you grasp this meta-awareness, begin to lengthen your practice out to 20 or even 40 minutes.

7. Explore variations for deeper practice
When ready, explore meditation variations. In my own practice, I start with a tactical focus to initiate my practice. On Monday I generate feelings of calm, on Tuesday vitality (energy), on Wednesday love, on Thursday contentment (gratitude) and Friday, joy. This is an excellent way to build strength in your positive emotions and if feels like a good build for the week.

Once you are deep in meditation there are three main branches [iii]. All are based on your now practiced ability to sit calm, clear, and present to your breath. The first is focused attention. Select a focus. The rising and falling of the abdomen, the flow of breath at your nostrils or simply a word or a visualisation. Resolve to hold your attention on that focus. Imagine your attention like a beam of light. You are the source that must direct, focus and fix the beam of light on the focus point.

The second is loving kindness. Start with feeling your body and sinking into a sincere acceptance, gentleness and kindness toward yourself. This is called self-compassion. Then bring to mind parents, partner, children and loved ones. Extend a genuine intention that they be peaceful, loving and joyous. As your capacity for loving kindness grows, extend that intention to your communities, all people, all sentient beings and ultimately the universe.

Finally, there is open presence. Imagine the “I” as subject or witness to body, emotion and mind (objects of awareness). You are reversing back up towards the source. You create distance from body, emotion and mind. Become one with awareness. When you ask the questions ‘who is aware?’ or ‘who am I?’, you begin to experience open presence. It is vast, expansive, free and beautiful.

Meditation can be fun. Come and play.

[i] The Science of Meditation, Davidson and Goleman, 2017

[ii] 21 Lessons for the 21st Century, Noah Yuval Harari, 2018

[iii] Altruism, Matthieu Ricard, 2015

See article

 

11 Ways to Boost your Holiday Resilience

11 Ways to Boost your Holiday Resilience

By Originally published on www.resiliencei.com and reproduced with permission.

We are seriously looking forward to a break. Christmas is a time to recover, relax, connect with loved ones and celebrate. It is also an opportunity to reflect on the past year so that you can gain some perspective on what went well, what was difficult, and how you can improve.

First, however, let’s prioritise what we wish to achieve over the holidays.

1. Get clear on your holiday priorities

  1. Relax, recover and rejuvenate
  2. Connect with loved ones
  3. Celebrate and be kind to yourself
  4. Set your resilience goals for 2018

2. The core of resilience is insight – know yourself

At the end of a busy year, we have been fully focused on tasks. Christmas is a time to slow down, escape the intensity, and take time to reflect.

Use this time to engage your body, your emotions and your mind in a more relaxed and reflective way.

  • Take time to sense the needs of your body
  • Take stock of feelings and emotions
  • Notice the habits of mind

Insight is the ability to look inwards and review how you are travelling. What feels good and what is not so good.

3. Reflection and journalling

Before you dive into the Christmas celebrations, book some time to stop and take 30 minutes to reflect on the year.

  1. What has gone really well this year?
  2. What has been challenging and successful?
  3. What has been difficult or frustrating?

Note down all the emotions you can remember and that might be still sitting with you. What would you like more of?  What would you like less of?

4. Tune into your physical self – schedule time to move

Movement is the fundamental function of humanity. We are extraordinarily complex and capable. Be sure to tune into your physicality:

  1. Take a relaxed walk every day
  2. Get out in nature and sunlight
  3. Breathe fully with long exhalations
  4. Stretch in the mornings
  5. Tackle a garden challenge
  6. Get out and do your favourite physical activity
  7. Secure a few nights of really good sleep – and powernap!

Each investment in your body will reap huge rewards.

5. Nudge toward positivity

The pressure of the year can trigger frustration, anxiety and disappointment.  These negative emotions are natural and normal but they are sticky and can undermine our wellbeing, relationships and mental state.

Positivity is a commitment to nudge toward the positive:

  1. If frustrated or angry press towards acceptance and kindness
  2. If disappointed or sad press toward appreciation and joy
  3. If anxious or worried press for calm and being present
  4. If tired seek energy and passion
  5. If you feel cravings savour the good – be contented

6. Master the monkey mind

Our minds are whirling by the end of the year. With 50,000 to 70,000 thoughts per day, it makes sense to step back and notice what you are thinking.  Some of us tend to ruminate on the past. Others worry and fret about the future.

When the mind wanders into the past we dredge up sadness or anger. If we wander into the future it mostly triggers worries and anxiety.

7. Stay present

Practice staying in the present. If you notice your mind churning:

  1. Name the thoughts
  2. Bring your attention to the now – your body, feelings, environment
  3. Stay fully attentive to those you are with
  4. Be gentle with monkey mind – but be firm.

8. Practice tactical calm

You need to relax more than you can imagine. At the core of relaxation (vagal tone, coherence and wellbeing) is your breath. Far too often we “take a deep breath”. This is wrong. Breath out to relax:

  1. Lie flat on your back or sit upright
  2. Drop your mind into your belly
  3. Exhale fully through the nose for 6 seconds
  4. Gently inhale through the nose for 4 seconds
  5. Relax neck and shoulders and let your lower ribs and belly move
  6. Go to your happy place or thoughts of loved ones
  7. Watch the breath – 6 seconds out and 4 seconds in

9. Zip it

It is easy to get into heated arguments over trivial things during the holidays. We have all worked hard and have high expectations for Christmas. This can easily lead to misunderstanding.

So when you feel triggered:

  1. Stop (zip it!) and practice restraint
  2. Breathe out slowly and pause
  3. If needed excuse yourself from the situation
  4. Apologise and share how you felt when triggered
  5. Listen carefully to the other person’s perspective

10. Opposite emotions

A resilient person can defuse feelings of anger with love, or sadness with Rejoicing. This is called “Reframing” and is a great way to counteract issues that come up.

Just acknowledging the opposite of a negative emotion can help draw you out of an unproductive mental state. Here are the key opposites:

Anger > Compassion

Fear > Calm

Craving > Gratitude

Sadness > Rejoicing

Fatigue > Passion

When you sense a powerful negative emotion rising up, take a moment to exhale fully, pause without acting, and then try to acknowledge the opposite emotion.

11. Overindulge? It’s ok

Let’s face it, the holidays are for enjoying yourself and that will mean food, drink, fun, sun and late nights (at least that’s the plan!).

Guilt is not for Christmas. Let yourself go.

Strategic celebration tips:

  • Try not to have that 2nd plate, or 3rd if you had a second
  • Take a walk after heavy meals
  • Watch sugar intake and aim for 9 servings of veggies and green leaves per day
  • Enjoy red wine, coffee, dark chocolate and, most importantly, time with others
  • Stay hydrated, but don’t go overboard
  • Kickstart your exercise program early – don’t wait until January 1st
  • Rather than sleep in, wake up at your normal time and take a nap during the day
  • If you can’t nap, then go to bed early the next night
  • Define your resilience priorities and track your progress

Wishing you a peaceful and happy holiday from all of us here at the Resilience Institute.