THE CENTER FOR MINDFUL LIVING
  • Home
  • Practitioners
  • Services
    • Individual Therapy & Creative Arts
    • Meditation Schedule (No Charge)
    • Workshops, Classes & Events >
      • Conversations with Wisdom
      • Beginning Meditation & Mindfulness
      • Mindful Self-Compassion
      • Yoga Offerings
      • Other Offerings
  • Resources
    • Blog
    • Notes from Louisa
    • How to Meditate
    • Meditation at Home
    • Omaha Meditation Listing
    • In the News
  • Contact
  • COVID-19 Updates

PRACTICING MINDFULNESS:
THE CENTER FOR MINDFUL LIVING PRACTITIONERS' BLOG

The Healthy Mind Platter

5/28/2020

0 Comments

 
Picture
By Dr. Kara Cavel, LCSW
 
Dan Siegel, a clinical professor of psychiatry at UCLA, an author, and one of my personal academic heroes, offers practical tools supported by research in several of his books, notably Brainstorm (2013) and Mindsight (2011) to develop and maintain well-being.
 
Siegel uses the phrase The Healthy Mind Platter which highlights 7 daily activities that promote well-being.
 
1)  Sleeping is crucial for our bodies and especially our brains. It helps with memory consolidation, insulin function and food metabolism, immune function, stress reduction, and mental functioning such as thinking, problem solving, handling emotions, and connecting with others. According to the United States National Sleep Foundation, the recommended amount of sleep for optimal health for adults is 7 to 9 hours (Siegel, 2013, p. 285).
 
2)  Physical time includes moving your body throughout the day. Move your body in any way you can. This is good for your brain as it enhances neuroplasticity---how our brains change in response to experiences. Try dancing, walking, yoga, or any activity that increases your heart rate for about thirty minutes a day.
 
3)  Focus time includes focusing our attention on one thing at a time in order to give our brains the opportunity to do what is was built for--processing energy and information, linking information to other information, and consolidating the neural firing into long-term structural changes (Siegal, 2013, p. 286). Try reading without interruption, doing a cross word puzzle, or writing/journaling for twenty minutes a day.  
 
4)  Time-in refers to sitting with ourselves and reflecting on our inner world. Bringing awareness to your breath for five minutes a day is a great way to strengthen the part of the brain that regulates attention, emotion, and thinking.
 
5)  Down time refers to doing nothing! Yes! Do nothing! Take a portion of your day and dedicate it to doing nothing, having no plans, and giving the brain a break.
 
6)  Play time includes laughter and engaging in activities with ourselves or others that bring joy, freedom, and wonder! Doing this will help to reinvigorate the part of your brain that helps you think outside of the box.
 
7)  Connecting time includes cultivating our relationship with others in order to enrich our lives, find more meaning, and develop wisdom through reflective conversations.
 
I hope these practices create a stronger sense of well-being for you throughout the next month!
 
References:
 
Siegel, D.J. (2013). Brainstorm: The power and purpose of the teenage brain. Penguin Group.    
 
Siegel, D. J. (2011). Mindsight: The new science of personal transfor

Click here to read the monthly newsletter. ​
0 Comments

    Archives

    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    March 2019
    February 2019
    December 2018
    November 2018
    August 2018
    June 2018
    May 2018
    April 2018
    March 2018
    January 2018
    December 2017
    October 2017
    September 2017
    July 2017
    June 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015

    Categories

    All
    Art Therapy
    Awareness
    Balance
    Balance Theory
    Bartenieff
    Breathing
    Change
    Concentration
    Creativity
    Feldenkrais
    First-time Mother
    Insight
    Meditation
    Mindfulness
    Movement
    Wakefulness


    Join our mailing list to receive our monthly Newsletter.

    Join Now

    HOME
    PRACTITIONERS
    SERVICES
    RESOURCES
    ​CONTACT

Picture
​ 621 N. 51st St, Omaha NE 68132
​ info@thecenterformindfullivingomaha.com

 402.933.4070

Join our mailing list to receive our monthly newsletter!
Join Now

  • Home
  • Practitioners
  • Services
    • Individual Therapy & Creative Arts
    • Meditation Schedule (No Charge)
    • Workshops, Classes & Events >
      • Conversations with Wisdom
      • Beginning Meditation & Mindfulness
      • Mindful Self-Compassion
      • Yoga Offerings
      • Other Offerings
  • Resources
    • Blog
    • Notes from Louisa
    • How to Meditate
    • Meditation at Home
    • Omaha Meditation Listing
    • In the News
  • Contact
  • COVID-19 Updates