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Mindful : February 2017
A BOX OF SIMPLE ADVICE Turn Values Into Verbs When asked what they value most in the world, people will often say things like “peace,” “com- passion,” or “connection.” But in order to make this real we have to turn these values into verbs, making them more specific and practical. If you value compassion, what does that look like daily? Take out a piece of paper, write “Com- passion” at the top and create a list of actions, small to big, that you can start doing immedi- ately. This is how we live Gandhi’s words: “Be the change that you wish to see in the world.” significantly reduces the brain’s reactivity to elec- tric shocks. When a loved one is struggling, see if it’s OKtogiveahugortohold their hand. If you’re the one struggling, notice what happens when you place your hands on your heart or stomach. 10 Happier Genes Researchers have dis- covered that people who actively practice compassion and altruism have lower levels of inflammatory gene expression and higher expression of antiviral and antibody genes than people who lived for greater self- gratification or pleasure. “Doing good” and “feel- ing good” may be different things, but through “doing good” you can have both. 11 Meet Your Self-Critic You probably run the same self-defeating stories, the same criticisms over and over again. Make a “Top 10 Hit List” of self-critical thoughts. As you notice them arise (as they inevi- tably will), acknowledge it: “Ah, there you are. I was wondering when you’d show up.” Then, take a nice deep breath, and say, “May I be free from being so hard on myself, may all people be free from being so hard on themselves, may we all live with ease.” ● Stefanie and Elisha Goldstein are clinical psychologists at the Center for Mindful Living in Los Angeles, specializing in mindfulness, with a focus on families and children. Elisha is the author of Uncovering Happiness. AD Let’s get right to the point. I mean, that’s what we already do— we get right to the point. As a mindfulness service provider, Mind the Moment intentionally roots its programs in the most foundational aspects of mindfulness: focus, concentration, insight, and compassion. These qualities are sure to stimulate positive change in any setting, which is why they form the bedrock of all our programs. By instilling these qualities first and foremost, we prepare our clients’ employees to orient themselves towards the many subtle, daily applications of mindfulness, from communicating effectively to developing values-based leadership skills. We’re proud to be offering new workshop opportunities for clinicians and care-givers in 2017. Receive continuing education units for attending our east coast trainings. See our ad on page 1 for more information. The Mind the Moment program was developed and is offered by Harvard Pilgrim Health Care, Inc. Learn about our in-person and web-based offerings at www.harvardpilgrim.org/mindfulness