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They aim to improve sleep by changing your body clock and/or your sleep drive. Do regular daytime activitiesStay active during the day and include some activities that increase your heart rate (aerobic exercise). Eat meals at the same time each day. Leave the house, socialize and engage in hobbies every day. Use light and darkness to set your body clockGet outside in the morning; turn down lights in the evening. Reduce television, computer and cell phone use before bed. Here, the teacher is staying with and where the participant is rather than projecting or promoting her own agenda. This can be difficult when a participant is expressing distress, as she does not know where the participant will take her. Discernment in this situation requires that the teacher embodies the attitude of trust, staying with where the participant leads, gently guiding the process when indicated with respect to safety, individual learning, and the themes of the session. In this example, ensuring that the participant has moved through the process enough, she then can leave the participant to reflect upon what is being learned as indicated by her response that shows that she is observing the difference between attending mindfully and staying present versus engaging in problem solving or worry. This reflects one of the important themes in the Yoga program--that through being with challenging moments, exposing oneself to them, and seeing that they shift (if or when they do), it is possible to attend to these moments experientially rather than conceptually. With this in mind, the teacher will be able to integrate this into the discussion around the utility of the practice. Discerning when to incorporate participants' expressions of the teaching points depends on where one is in the program, what the theme of the session is, what has been identified by other participants, and how this learning is to be integrated into everyday life. Ensuring and reinforcing this process as the teacher is an integral part of discernment. The attitudinal foundations of curiosity, kindness, and compassion are vital supports for teacher and participant when working with challenging patterns of negativity. This is crucial because these offer a different approach to how we typically encounter such taxing moments. In The Art of Happiness, the Dalai Lama (1998) comments, "I think that cultivating positive mental states like kindness and compassion definitely leads to better psychological health and happiness" (p. 41). This is not accentuating the positive and ignoring the negative (as in "turn that frown upside down!"), but rather the recognition and tracking of the positive (pleasant), negative (unpleasant), and neutral in experience to highlight interest, steadiness, kind-heartedness, and self-care. Those measures did not help.

I continued feeling nauseated only after eating meals, which eventually I quit doing altogether. The day finally came when my four-week training program was over. While I was in New Jersey, I had gained fifteen pounds even though I was eating soups, salads, and then nothing. Back home, my doctor ran every blood test imaginable on me. Additionally, he ordered a CT angiograph, a scan that injects a contrast dye that highlights blood vessels and tissues in the abdomen, to determine the cause of my stomach pain, nausea, bloating, water retention, and weight gain. The teacher embodies this by encouraging the participants to pay friendly and kind attention to and accepting the movement of experience as it arises from thoughts, body sensations, emotions, the breath, or sounds, which helps participants stay with the evolution of sensations and lessen the "grip" of any one experience. Tracking experience in this way heightens the ability to sustain attention on process and enhances an expanded frame of reference for witnessing internal and external experience. All sensations can be met with interest, kindness, and compassion, and without preference. This is equanimity and is demonstrated in the excerpt that follows. A few days later, I followed up with my doctor. He said, Carolyn, I have some good news and not so good news for you. Which would you like to hear first? Please tell me the bad news first, I said. Take a look around and see who you can pay a compliment to today. If you like something someone has done, don't keep it to yourself. Tell them. You don't need to be an expert to do it well. You just need to be sincere. Collect positive, inspiring quotes, poetry and song lyrics for different situations in your life. Read them when you need a shot of positivity.

Listen to (and dance to) upbeat music. Remember someone or something that made you laugh. Listen to or watch five minutes of something that makes you laugh. For me, it's TV programmes Gavin and Stacey, Everyone Loves Raymond and the standup comedians Bill Bailey and Peter Kay. Some people also find it helpful to keep objects, such as photos or letters that make them feel good. Identify for yourself what you own that sparks joy. I try to make good use of time. When I'm driving I can do exercises or study a topic on a CD, or in my head I can review Spanish or recite Psalms. Those are good exercises. And if I'm standing in line or if I'm in a waiting room I can do the same. Often in a waiting room I'll go over my pocketful of cards and update and organize them. Maybe it would be nice if I could just relax or be comfortable doing nothing while I'm waiting somewhere, but I can't. I see the time being wasted. The clock is ticking and I'm not getting anything done and my big to-do list is really long. I get exasperated, frustrated and antsy if I feel like I'm wasting time. Some of this is just compulsiveness but I think most of it is ADD. One of the symptoms of ADD is impatience. We are not good at standing in line or waiting. We get fidgety. We tend to have road rage.

By using these strategies I don't experience these problems anymore. If I'm stuck in traffic, or in a line, or in a waiting room I make good use of the time. Simple tweaks to the words you use can make a big difference to your mindset; to how you think, what you say and do. But'</a> is a minimizing word that detracts from the positive thought or statement before it. <a href=''>In</a> this example, by using the wordbut' you've taken away from the fact that you did, nevertheless, buy the other things you needed. In the case of the report, you've minimized the fact that the report has been written. Replacing the word but' withand' creates a much more positive meaning. By using the word and' you make it more likely that you will also come up with a solution. <a href=''>But' is final. And'</a> infers there's still more to come, as you can read here: Each time, the wordand' compels you to complete the sentence in a positive way. We want it all. And that is part of our problem with time. Summary: With ADD, we can have many kinds of problems regarding time: wasting it, misjudging it, losing track of it, and being temporally disoriented. We tend to be interested in many things, and it's hard to accept that we have to make choices. Then we feel short of time. So we need strategies. These can involve various ways of using calendars and an appointment book, time assays, and attention to priorities. That's next. Once I read of a business man complaining to his therapist that he didn't have enough time. It took them a while to arrive at the fact that this man subscribed to three newspapers and thought that he had to read all three front to back every day.

We often don't clearly see ourselves and what we're doing. When I do the time assay, I usually don't find that I'm throwing away time; rather, I'm usually impressed by how much I'm actually getting done. Try a warm bath, reading, listening to music or journaling. Create a bedroom space that invites you to sleepReduce light, manage noise and keep the environment calm. As a teacher becomes more experienced and skilled, the teaching becomes a place of participatory engagement, of working with and inside the practice of mindfulness, thus fully contemporizing meditation practice through bare attention, open-monitoring, and discernment. Knowing the primacy of staying close to the currents of each mindful moment, the instructor has no need to control the learning--being a guide, yes; being in charge, no. This is an uncommon place from which to teach but is one of the premises of this book and one we would want all MBP teachers to explore. Eat three to five meals during the day to maintain energy and to help your body produce the right chemicals for sleep. Limit or avoid nicotine, alcohol, caffeine and other stimulating drugs. Try different pillow positions so your body remains supported while you sleep. Here are some examples of sleep positions: The teacher has managed to ignore the story this participant believes about being a poor student, instead remaining interested in the unfolding nature of the difficulty. She also expressed, at a critical point in the discovery process, the idea of being friendly and kind toward what one is experiencing, bringing this attitude into the forefront of awareness. Learning to do this is not easy for participants but is assisted by a teacher who waits before responding to a participant who is struggling to understand the mindfulness practices or to absorb how the presented information is relevant. A teacher understands these moments and recognizes the value of waiting, of helping the participant check in with the range of present-moment experience he might be facing and helping to adopt an observational stance to what is arising, over a problem-solving one. At these times, she can ultimately respond in any number of ways: asking for clarification, letting the participant lead, and engaging in a reflective dialogue that steadies a participant to come to fully know his experience as it unfolds in each moment. I had a new profound awakening: Today is the beginning of my new life, and health self-care journey. I began dramatically changing my diet and became an avid label reader. I now understood that these substances in food were attacking my body because I was allergic to them. My immune system was then overreacting by producing antibodies to attack the allergens. My symptoms were serious consequences of my immune system's reaction.