Thanks for the information Tawny P. It is pretty well established that it has physical as well as medical benefits. That doesn't really surprise me, since I think of us as a whole system: mind, body and soul. When they are integrated, all pulling in the same direction, to a clear purpose, we are calm and effective. In short, happy! Best wishes, Paul
Thanks Samuel, I appreciate your comment. I find yoga a great way to combine mindfulness with keeping my body flexible through stretching and strength routines. It is a very similar process really to the one I demonstrated, because to do yoga poses, you have to put your mind inside your body and ask 'how does that feel? Can I stretch that leg just a little bit further?...' A very similar practice to mindfulness, used to get the same benefits. I can really recommend yoga exercises to anybody who hasn't tried them. Best wishes, Paul
Great vibes and very neat presentation! It feels like listening to a good friend. I often do yoga and mindfulness meditation to cope with depression and anxiety too. Love your video!
Thank you NarcissusD! Fantastic that you do yoga and mindfulness meditation, and thanks for sharing with others that it is helpful to you with coping. Best wishes, Paul
Really good conversation that really made me think about the mind and brain. I believe we all think about the purpose of our life, especially as we get older or go through a midlife crisis.
Hi Kevin, great comment! For a number of years, it is possible to distract ourselves with all kinds of worldly concerns so that we can avoid concerning ourselves with 'what's the point of all this frantic activity?' At some point in everyone's life, the noise and activity quietens down a bit and that persistent nagging doubt becomes a little louder. I believe living our best life is living it intentionally, which means facing the big question and finding a good answer. (That's Thriving, to me!). Best wishes, Paul
Hi Koulibale, my suggestion is that because the most difficult time to remember something or to do something positive is when we are in a state of stress or anxiety, I would recommend practising this daily, so that it becomes a daily habit, even if only for 5 minutes per day. That way, when we get into a difficult situation, we already have a skill to call upon, and that way it should be easier to run the habitual routine we have formed when we need it. Once you are able to do it, I recommend doing it whenever you think of it! (I try nowadays more and more to listen to my intuitions... I find myself having a thought like 'you're thinking a lot today!' and then realising my intuitive side is suggesting a bit of mindfulness would be good right now! Hope that helps. Best wishes, Paul
A novel procedure for converting mindful states into ‘flow’ states (and explaining them too), quickly refutable with a good swift kick! The ideal for any scientist with a great idea is to be able to explain it in a minute, and to confirm or falsify it as quickly. The world record for this arguably goes to the English philosopher Samuel Johnson, who rejected Archbishop Berkeley’s argument that material things only exist in one’s mind by striking his foot against a large stone while proclaiming, “I refute it thusly!” Here is a similarly novel and useful idea that converts mindfulness states into pleasurable and productive ‘flow’ states that can be confirmed or refuted with a proverbial swift kick, and can also be easily explained through affective neuroscience (links below). Summary Endogenous opioids are induced when we eat, drink, have sex, and relax, and are responsible for our pleasures. Opioid activity however is not static, but labile, or changeable. When elicited, opioid release is always modulated by concurrently perceived novel act-outcome expectancies which may range from negative to positive. If they are negative (e.g. a spate of bad news or bad implications of our behavior), opioid activity is suppressed and our pleasures are reduced (anhedonia), but if they are positive, then opioid activity is enhanced and our pleasures are accentuated as well (peak experience, ‘flow’). This is due to dopamine-opioid interactions, or the fact that act-outcome discrepancy, or positive or negative surprises, can induce or suppress dopaminergic activity, which in turn can enhance or suppress opioid release. This can be demonstrated procedurally, and if correct, can provide a therapeutic tool to increase arousal and pleasure, or positive wellbeing. Basic Facts: Endogenous opioids are induced when we eat, drink, have sex, and relax. Their affective correlate, or how it ‘feels’, is a sense of pleasure. Fun Fact: When we are concurrently perceiving some activity that has a variable and unexpected rate of reward while consuming something pleasurable, opioid activity increases and with it a higher sense of pleasure. In other words, popcorn tastes better when we are watching an exciting movie than when we are watching paint dry. The same effect occurs when we are performing highly variable rewarding or meaningful activity (creating art, doing good deeds, doing productive work) while in a pleasurable relaxed state. (Meaning would be defined as behavior that has branching novel positive implications). This is commonly referred to as ‘flow’ or ‘peak’ experience. The same phenomenon underscores the placebo effect, which describes how expectancies can increase dopamine and opioid activity, such as when a meal is tastier or a sugar pill reduces pain when we anticipate they will. So why does this occur? Dopamine-Opioid interactions: or the fact that dopamine activity (elicited by positive novel events, and responsible for a state of arousal, but not pleasure) interacts with our pleasures (as reflected by mid brain opioid systems), and can actually stimulate opioid release, which is reflected in self-reports of greater pleasure. Proof (or kicking the stone): Just get relaxed using a relaxation protocol such as progressive muscle relaxation, eyes closed rest, or mindfulness, and then follow it by exclusively attending to or performing meaningful activity, and avoiding all meaningless activity or ‘distraction’. Keep it up and you will not only stay relaxed, but continue so with a greater sense of wellbeing or pleasure. (In other words, this is a procedural bridge between mindful and ‘flow’ experiences that are not unique psychological ‘states’, but merely represent special aspects of resting states.) The attribution of affective value to meaningful behavior makes the latter seem ‘autotelic’, or reinforcing in itself, and the resultant persistent attention to meaning crowds out the occasions we might have spent dwelling on other meaningless worries and concerns. A Likely Explanation, as if you need one! A more formal explanation from a neurologically based learning theory of this technique is provided on pp. 44-51 in a little open-source book on the psychology of rest linked below. (The flow experience discussed on pp. 81-86.) The book is based on the work of the distinguished affective neuroscientist Kent Berridge, who was kind to review for accuracy and endorse the work. From meditation to flow Affect in rest is labile, or changeable, and rest (i.e. the general deactivation of the covert musculature) is not an inert and non-affective state, but modulates affective systems in the brain. In addition, the degree of the modulation of pleasurable affect induced by rest is not dependent upon a species of attention (focal meditation, mindfulness meditation), but is ‘schedule dependent’, and correlates with the variability of schedules or contingencies of reward and the discriminative aspects of incentives (i.e. their cognitive implications). In other words, sustained meaningful activity or the anticipation of acting meaningfully during resting states increases the affective ‘tone’ or value of that behavior, thus making productive work ‘autotelic’, or rewarding in itself, and providing a consistent feeling of arousal and pleasure, or shall we say, ‘happiness’. References: Rauwolf, P., et al. (2021) Reward uncertainty - as a 'psychological salt'- can alter the sensory experience and consumption of high-value rewards in young healthy adults. Journal of Experimental Psychology: General (prepub) doi.apa.org/doiLanding?doi=10.1037%2Fxge0001029 Benedetti, F., et al(2011). How placebos change the patient's brain. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 36(1), 339-354. www.ncbi.nlm.nih.gov/pmc/articles/PMC3055515/ The Psychology of Rest www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing The Psychology of Incentive Motivation and Affect www.scribd.com/document/495438436/A-Mouse-s-Tale-a-practical-explanation-and-handbook-of-motivation-from-the-perspective-of-a-humble-creature Meditation and Rest, from International Journal of Stress Management, by this author www.scribd.com/doc/121345732/Relaxation-and-Muscular-Tension-A-bio-behavioristic-explanation Berridge Lab, University of Michigan sites.lsa.umich.edu/berridge-lab/
Mindfulness is now being examined scientifically that Mindfulness meditation lowers levels of cortisol. Thank you for share this information.
Thanks for the information Tawny P. It is pretty well established that it has physical as well as medical benefits. That doesn't really surprise me, since I think of us as a whole system: mind, body and soul. When they are integrated, all pulling in the same direction, to a clear purpose, we are calm and effective. In short, happy! Best wishes, Paul
Wow! It is very interesting and instructive video. I personally use yoga to stay positive. Thanks for sharing this instructive video.
Thanks Samuel, I appreciate your comment. I find yoga a great way to combine mindfulness with keeping my body flexible through stretching and strength routines. It is a very similar process really to the one I demonstrated, because to do yoga poses, you have to put your mind inside your body and ask 'how does that feel? Can I stretch that leg just a little bit further?...' A very similar practice to mindfulness, used to get the same benefits. I can really recommend yoga exercises to anybody who hasn't tried them. Best wishes, Paul
excellent explanation my friend, your content is useful and easy to understand.
Thank you Jhon, I'm glad you like it! Best wishes, Paul
Great vibes and very neat presentation! It feels like listening to a good friend. I often do yoga and mindfulness meditation to cope with depression and anxiety too. Love your video!
Thank you NarcissusD! Fantastic that you do yoga and mindfulness meditation, and thanks for sharing with others that it is helpful to you with coping. Best wishes, Paul
It is very interesting topic. Your explanation is very clear and understandable, thanks for the video
Thank you Redah. I'm glad you enjoyed it. Paul
I am very happy to follow your instructions, I feel much more comfortable now. Many thanks for sharing.
That's great Rayam! I'm glad you found it useful. Best wishes, Paul
Really good conversation that really made me think about the mind and brain. I believe we all think about the purpose of our life, especially as we get older or go through a midlife crisis.
Hi Kevin, great comment! For a number of years, it is possible to distract ourselves with all kinds of worldly concerns so that we can avoid concerning ourselves with 'what's the point of all this frantic activity?' At some point in everyone's life, the noise and activity quietens down a bit and that persistent nagging doubt becomes a little louder. I believe living our best life is living it intentionally, which means facing the big question and finding a good answer. (That's Thriving, to me!). Best wishes, Paul
you explained it very well. and your recommendation is going to help me a lot . thank you .
Great Amber, I'm glad it helped. Best wishes, Paul
Thank you Paul. do you recommend doing this daily or just when someone is stressed?
Hi Koulibale, my suggestion is that because the most difficult time to remember something or to do something positive is when we are in a state of stress or anxiety, I would recommend practising this daily, so that it becomes a daily habit, even if only for 5 minutes per day. That way, when we get into a difficult situation, we already have a skill to call upon, and that way it should be easier to run the habitual routine we have formed when we need it. Once you are able to do it, I recommend doing it whenever you think of it! (I try nowadays more and more to listen to my intuitions... I find myself having a thought like 'you're thinking a lot today!' and then realising my intuitive side is suggesting a bit of mindfulness would be good right now! Hope that helps. Best wishes, Paul
A novel procedure for converting mindful states into ‘flow’ states (and explaining them too), quickly refutable with a good swift kick!
The ideal for any scientist with a great idea is to be able to explain it in a minute, and to confirm or falsify it as quickly. The world record for this arguably goes to the English philosopher Samuel Johnson, who rejected Archbishop Berkeley’s argument that material things only exist in one’s mind by striking his foot against a large stone while proclaiming, “I refute it thusly!”
Here is a similarly novel and useful idea that converts mindfulness states into pleasurable and productive ‘flow’ states that can be confirmed or refuted with a proverbial swift kick, and can also be easily explained through affective neuroscience (links below).
Summary
Endogenous opioids are induced when we eat, drink, have sex, and relax, and are responsible for our pleasures. Opioid activity however is not static, but labile, or changeable. When elicited, opioid release is always modulated by concurrently perceived novel act-outcome expectancies which may range from negative to positive. If they are negative (e.g. a spate of bad news or bad implications of our behavior), opioid activity is suppressed and our pleasures are reduced (anhedonia), but if they are positive, then opioid activity is enhanced and our pleasures are accentuated as well (peak experience, ‘flow’). This is due to dopamine-opioid interactions, or the fact that act-outcome discrepancy, or positive or negative surprises, can induce or suppress dopaminergic activity, which in turn can enhance or suppress opioid release. This can be demonstrated procedurally, and if correct, can provide a therapeutic tool to increase arousal and pleasure, or positive wellbeing.
Basic Facts:
Endogenous opioids are induced when we eat, drink, have sex, and relax. Their affective correlate, or how it ‘feels’, is a sense of pleasure.
Fun Fact:
When we are concurrently perceiving some activity that has a variable and unexpected rate of reward while consuming something pleasurable, opioid activity increases and with it a higher sense of pleasure. In other words, popcorn tastes better when we are watching an exciting movie than when we are watching paint dry. The same effect occurs when we are performing highly variable rewarding or meaningful activity (creating art, doing good deeds, doing productive work) while in a pleasurable relaxed state. (Meaning would be defined as behavior that has branching novel positive implications). This is commonly referred to as ‘flow’ or ‘peak’ experience. The same phenomenon underscores the placebo effect, which describes how expectancies can increase dopamine and opioid activity, such as when a meal is tastier or a sugar pill reduces pain when we anticipate they will.
So why does this occur?
Dopamine-Opioid interactions: or the fact that dopamine activity (elicited by positive novel events, and responsible for a state of arousal, but not pleasure) interacts with our pleasures (as reflected by mid brain opioid systems), and can actually stimulate opioid release, which is reflected in self-reports of greater pleasure.
Proof (or kicking the stone):
Just get relaxed using a relaxation protocol such as progressive muscle relaxation, eyes closed rest, or mindfulness, and then follow it by exclusively attending to or performing meaningful activity, and avoiding all meaningless activity or ‘distraction’. Keep it up and you will not only stay relaxed, but continue so with a greater sense of wellbeing or pleasure. (In other words, this is a procedural bridge between mindful and ‘flow’ experiences that are not unique psychological ‘states’, but merely represent special aspects of resting states.) The attribution of affective value to meaningful behavior makes the latter seem ‘autotelic’, or reinforcing in itself, and the resultant persistent attention to meaning crowds out the occasions we might have spent dwelling on other meaningless worries and concerns.
A Likely Explanation, as if you need one!
A more formal explanation from a neurologically based learning theory of this technique is provided on pp. 44-51 in a little open-source book on the psychology of rest linked below. (The flow experience discussed on pp. 81-86.) The book is based on the work of the distinguished affective neuroscientist Kent Berridge, who was kind to review for accuracy and endorse the work.
From meditation to flow
Affect in rest is labile, or changeable, and rest (i.e. the general deactivation of the covert musculature) is not an inert and non-affective state, but modulates affective systems in the brain. In addition, the degree of the modulation of pleasurable affect induced by rest is not dependent upon a species of attention (focal meditation, mindfulness meditation), but is ‘schedule dependent’, and correlates with the variability of schedules or contingencies of reward and the discriminative aspects of incentives (i.e. their cognitive implications). In other words, sustained meaningful activity or the anticipation of acting meaningfully during resting states increases the affective ‘tone’ or value of that behavior, thus making productive work ‘autotelic’, or rewarding in itself, and providing a consistent feeling of arousal and pleasure, or shall we say, ‘happiness’.
References:
Rauwolf, P., et al. (2021) Reward uncertainty - as a 'psychological salt'- can alter the sensory experience and consumption of high-value rewards in young healthy adults. Journal of Experimental Psychology: General (prepub)
doi.apa.org/doiLanding?doi=10.1037%2Fxge0001029
Benedetti, F., et al(2011). How placebos change the patient's brain. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 36(1), 339-354.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3055515/
The Psychology of Rest
www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing
The Psychology of Incentive Motivation and Affect
www.scribd.com/document/495438436/A-Mouse-s-Tale-a-practical-explanation-and-handbook-of-motivation-from-the-perspective-of-a-humble-creature
Meditation and Rest, from International Journal of Stress Management, by this author
www.scribd.com/doc/121345732/Relaxation-and-Muscular-Tension-A-bio-behavioristic-explanation
Berridge Lab, University of Michigan sites.lsa.umich.edu/berridge-lab/
I'm currently using mindfulness when I do my daily yoga. Great job on explaining things!
Terrific Jbird! Thanks for sharing that, so people can see the benefit! Best wishes, Paul