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Dr. Mimi Guarneri: Hi. I'm Dr. Mimi Guarneri, and today we are going to talk about the mind‑body‑spirit
connection and how it relates to health. The objectives for today are to review the science
of the mind‑body connection. What is the link between how we respond to stressful events
and illness, particularly cardiovascular disease? We'll also spend some time today talking about
how we can use techniques that can very easily impact the stress response on our bodies,
and how we can take those techniques into our private practice immediately.
The former surgeon general was very, very smart. He had this to say. He said, "Of the
10 leading causes of death in the US, seven could greatly be reduced if we changed the
way we lived our lives." This was his quote. “We need to modify our alcohol intake, lack
of exercise, poor diet, smoking”, and, my personal favorite, “unhealthy, maladaptive
responses to stress and tension. If we can impact these, we can basically impact the
health of the entire country.” [Julius B. Richmond]
Now, Hans Selye is the individual we probably consider one of the fathers of stress. He
really raised the level of consciousness of, how does stress affect the physical body?
This is how he defined stress. He said, "Stress can be defined as the state one experiences
when there is a mismatch between perceived demands and our ability to cope." That's very
important, because we all have demands, and we all have a certain level of resiliency.
It's when our resiliency is tapped that we start to feel stressed. That resiliency may
be different for everyone. Someone can have two things on their plate, someone else can
have 15, before they start feeling like, "I can't cope." It's this mismatch between perceived
demands ‑‑ and "perceived" is also an important word, because sometimes we don't
have to accept all those demands ‑‑ and our ability to cope.
How does this translate into health? The American Institute of Stress tells us that 75 to 90
percent of all visits to health‑care providers result from stress‑related disorders. Now,
that is an incredible statistic. We know, for physicians, that stress is running
rampant. This is a survey from Physician Executive looking at 1,200 actively practicing physicians.
6 out of 10 said they have considered leaving medicine. 77 percent said they're fatigued.
67 percent they're burnt‑out. 33 percent have depression and some form of family discord,
and, as everyone knows, a very high incidence of divorce.
The way I teach it to my patients is this way. We are surrounded by events in our life.
We can't control those events 10 out of 10 times, but what we can control is how we respond
to those events and what our perception is. For example, if the Dow goes down, we might
say, "Hey, this is a great time to buy stock." That's one response. Or we might say, "Oh,
my God. Doom and gloom. I've lost all this money," and we will start off a whole cascade
of stress hormones. This is important, because two people can see the same exact thing and
have totally different responses. This is personal.
When we get into a cycle of feeling stressed, feeling like we can't cope, the body changes.
We have over 1,400 chemical reactions. The ones that we see happening, manifesting, every
day in our clinical practice are related to hormones like adrenalin, noradrenaline, aldosterone,
and cortisol. These are just some of the key stress hormones that impact our health and
our well‑being. Let's take a look at the stress cascade. This
is just for the physical body. As a cardiologist, I was very intrigued to see that, as adrenalin
and noradrenaline and cortisol and aldosterone go up, platelets become sticky. Renin and
Angiotensin goes up. Insulin resistance goes up. People put on weight in their mid‑line.
People have palpitations and skipped heartbeats. We also, of course, have hypertension. Even
cholesterol goes up in the setting of stress. In the 1990s, I looked at this list and I
said, "Wow, all of the drugs I'm giving are really hitting the stress hormones. For example,
I'm giving aspirin and Plavix ‑‑ that's affecting blood coagulation ‑‑ Metformin
for insulin resistance and diabetes, ACE inhibitors for Renin and Angiotensin, Statins for cholesterol,
beta blockers for arrhythmia, and the list goes on and on." It got me to think, maybe,
just maybe, we want to meditate and medicate, that we have to do something for this stress
response. Now, we can have acute stress, and that can
make us sick. We know in cardiology today, there's something called broken‑heart syndrome.
Bad news. Acute, stressful event. People come in with cardiomyopathy, many looking like
they need a heart transplant. Fortunately, with supportive care and medications, this
usually resolves and people get better. That's an extreme example, broken‑heart syndrome,
of the impact that stress can have on the human heart.
In the journal of "Circulation" in 1995, there was a study that looked at over 1,600 people
coming to the emergency room with heart attack. They were asked, "What were you doing two
hours before your heart attack?" They concluded that an anger outburst increased the risk
of a heart attack 230 percent. That is huge. Now, in California, we had the Northridge
earthquake. Of course, that's a sudden shock to the entire Northridge community. What the
research showed was there was a five‑times increase in cardiovascular‑related sudden
death on the day of the Northridge earthquake. We saw something similar after 9/11, where
patients who had AICDs in, a much higher incidence, in the month following 9/11, of malignant
cardiac arrhythmias. What about a sports game? This was from the
"British Medical Journal." There was a 25‑percent increase in heart‑attack admissions in London
when England lost to Argentina in the World Cup Soccer Tournament in 1988.
It's an acute response that can quickly affect the physical body, but it's not only the physical
body. It's the mental‑emotional body as well. For example, we know that people under
stress do not think clearly. They don't make their best decisions. I've had many patients
come in and say to me, "I can't recall anything. My memory is not like it used to be." We do
an MRI because we're concerned they may have a brain tumor.
When you look at the stress spectrum, this is what you find. Loss of focus and mental
clarity. Inability to relax and sleep. Low self‑esteem, because we feel like we can't
get anything done right. We feel tired, because we can't sleep. Very frequently, if we have
a lot of things that we can't cope with, our response is one of anger, and we just heard
how bad anger is for the heart. What about chronic stress? We talked about
acute events ‑‑ the Northridge earthquake, 9/11. What about people who are chronically
stressed? Well, Louis Pasteur said this ‑‑ "The microbe is nothing. The soil is everything."
To me, this translates into, how is your resiliency? What do you have to stabilize your life, so
that when life throws you a curve ball, you don't respond with the 1,400 chemical reactions
and the stress hormones that we just talked about.
A lot of research has been done on chronic stress. Dr. Janice Kiecolt-Glaser has done
enormous studies. For example, she took caregivers and compared them to well‑matched controls.
She did a simple punch biopsy on their skin, and what she found was that caregivers took
24 percent longer to heal a simple punch biopsy. She also found that if she took medical students,
during vacation time and during exams, that it took them 40 percent longer to heal the
same simple punch biopsy during exam week. What does this translate to? This translates
to chronic stress, which is leading to increased cortisol, and immune suppression can affect
wound healing. Same thing with the influenza vaccine. She
look at caregivers below 71 years of age and above 71 years of age and compared them to
well‑matched controls. What she found was caregivers, across the board, were less likely
to produce the antibodies when they were given the flu vaccine ‑‑ again, demonstrating
that chronic stress has an impact on the immune system. The ability to mount an antibody response,
which also translates into the ability to fight an infection and fight a cancer, all
of these are affected by stress. The body of research is enormous. As cortisol
goes up, DHEA goes down. What do we see in this situation? We see accelerated aging,
brain‑cell death. Our ability to learn and our memory are greatly impaired. We see reduced
bone density, osteoporosis, loss of muscle, reduced skin growth and repair. Our immune
system, as we just said, is affected. Our blood sugar, as we discussed previously, goes
up, and we put weight on in our mid‑line. Let's think about this for a second. If I
have accelerated aging, and my memory is failing and I have osteoporosis and I have less muscle
mass, and my skin is not as taut or tense as it could be and it's not regenerating appropriately,
these are all the biological markers for aging. High cortisol leads to increased aging. Stress
leads to increased aging. This has been confirmed in research, for example, by Dr. Elizabeth
Blackburn, who has demonstrated that people under chronic stress have a reduction in their
telomere length and their telomerase activity. This is phenomenal research because, for the
first time, what it's telling us is chronic stress affects the age of our cells, which
could be totally different than our biological age.
The obvious question is, what do we do about it? How do we turn stress into strength? How
do we transform the way we respond? How do we change our perception? Because, remember,
it's your response and your perception. For my patients, I give them a lot of choices.
I say peace. Peace. Finding inner peace is like the center of a wagon wheel. Your path
could be very different for different people. For some people, it's exercising in nature.
That may be one spoke of the wheel. For someone else, it may be repetitive prayer, like mantra
repetition or saying the rosary. For some people, it may be meditation. For some people,
it may be practicing appreciation, practicing gratefulness, changing one's perception. For
others, it's learning how to breathe, simple breathing techniques. Meditation, yoga, Tai
Chi, spirituality, spiritual practices. It's whatever it takes for an individual to find
inner peace, and it's different for each and every one of us.
Remember that stress is almost always an emotional reaction to a situation. It's our perception.
It's our response. It impacts our thinking. How many smart people do you know who've said
some really silly things under stress? We've all done it. We're under stress and we say
something we regret five seconds later. It affects our ability to perform at our best.
It affects our physical health, our mental‑emotional well‑being, and it even affects those around
us. Because, quite frankly, no one wants to be around someone who's stressed and responding
with anger. Mark Twain said this. Mark Twain said, "I
have suffered a great many misfortunes, most of which never happened." I really like that
quote. Adyashanti said, "Suffering happens between the ears. Everything else is just
a situation." This concept of perception and our imagination
and our ability to worry, these are things that we can change immediately in our life,
and there are simple tools to do that. Remember what we said about response and perception.
I can't control the initiating event. We can't control everything our teenagers do or say,
can't control most of the events around us, can't control our spouses and significant
others half the time. The only person we can change is us. We can change how we see the
world, how we respond to the world, and what we're seeing is what's affecting our physical
well‑being, and how we're seeing it. Let's take a look at a beautiful study that
illustrates this. Medical students were asked to watch a movie about Mother Teresa, and
they were also asked to watch a neutral film. 92 percent of these students had an improvement
in their immune system watching Mother Teresa. When those students were questioned about
the movie, they said, "Oh, I love Mother Teresa. She's terrific." They felt good watching the
movie. They felt like they were doing service. They felt really good.
Eight percent of the students said they hated the movie. They didn't like it at all. Those
same students had a reduction in their immune system, their salivary IgA, while they were
watching the movie. Again, two people seeing the same exact thing, totally different response.
I loved the movie, my immune system improves. I hated the movie, my immune system was suppressed.
When they looked at the health records of these students over the previous year, they
found that those students who disliked the movie, who also responded negatively to photographs
that were shown to them ‑‑ and when they generated a story, the story was not a nice
one ‑‑ were the ones that were sickest the previous year. This concept of what do
you see in the world, how do you see the world? We use the expression, "rose‑colored glasses,"
right? Well, is your glass half‑full or half‑empty? For those students with the
half‑empty glasses, they had more illness the previous year.
Now, when the economy changed a couple of years back, I was looking for ways to really
help my patients. This was a quote I found that was quite helpful, by Eric Butterworth,
in his book called "Spiritual Economics." He said, "You see things not as they are but
as you are." Again, your perception. Your perception, how you see the world, is
shaped by your previous experiences, your faith, and according to where you are in consciousness.
Do you believe that everything works out for the best? Do you believe there's a reason
for everything? Your faith and where you are in consciousness. More important than changing
the things out there ‑‑ which is quite hard to do ‑‑ is changing the way you
see them. Getting our patients to change the way they
see things or to look at their lives through a new set of lenses is going to have a profound
effect on their health. We say change your environment, get rid of the teenagers, the
spouse, the boss, and so on. Unlikely, but change the way we react and the way we perceive
our environment. I just love this photo, because two people
can look at this photo and one will say, "I see angels," and someone else will look at
it and say, "I see devils." Every time I show this slide in one of my talks, I never have
someone say, "I see both simultaneously." Again, the concept of perception.
Darwin said, "It's not the strongest of the species that survives, nor the most intelligent,
but the one most responsive to change." If you're one of those people who don't like
change, then you need to read the book, "Who Moved My Cheese?" because change is inevitable.
If we're not comfortable with change, we become stagnant, we get angry, we get frustrated,
we want it our way, and then we end up getting sick.
Just think about, in a day, all of the emotions that you go through. I have my patients make
a little grid, and on the left‑hand side, I have them write negative emotions. On the
right‑hand side, I have them write positive emotions. Then I teach them that some emotions
are high‑energy, like our adrenalin is up, and some emotions are low‑energy, like our
parasympathetic nervous system is stimulated. This is from HeartMath teaching, and it's
very valuable. For example, we might have high‑energy negative
emotions during the day. That would be something like anger, hate, greed, jealousy. These are
all high‑energy negative emotions. We also might have low‑energy negative emotions.
We might feel depressed. We might feel lonely. We might feel sad. We might have low‑energy
positive emotions, where we feel empathetic or we feel compassionate.
Then we can have high‑energy positive emotions, like victory and joy and love. I always invite
my patients to stop when they're feeling these emotions and to think about where they are
in this quadrant and, if they find themselves in the negative‑emotion quadrants, to immediately
take a timeout. Take a timeout, and we'll look at a technique on how we can shift from
the negative emotion to what we call a more neutral position. Then, from the neutral position,
we shift to the positive side. Imagine this. I'm getting angry and I'm getting
frustrated, right? I recognize I'm on the left‑hand side of the quadrants, and I'm
going to take a timeout. That might mean leaving a room and walking around. It might mean excusing
myself from the conversation. Or it might mean just saying, "I'm taking a timeout, and
I'm going to start to breathe." I want you to learn some simple breathing techniques,
because you can teach them to your patients immediately.
We know that whenever the in breath is shorter than the out breath, the body goes into a
state of relaxation. We can do a simple breathing technique ‑‑ four seconds in through the
nose, hold it for two seconds, out through the mouth for seven seconds. Or we can just
say, "I'm going to start breathing five seconds in and five seconds out." Again, this is from
the HeartMath training. Five seconds in and five seconds out.
As I'm doing this breathing technique, I'm going to just imagine that I'm breathing in
and out through my heart. The minute we start the breath work, the minute we start to breathe,
take the timeout and start to breathe, we start to shift ourselves to the neutral position.
After we've been breathing for a few minutes, we then think of something we love or appreciate.
We literally throw the switch from that negative event that we were responding to in a negative
way. We throw the switch to something positive, something that we love or appreciate.
The minute we start thinking about positive emotions, the research tells us this. Our
memory improves. Our cognitive flexibility improves. Our ability to solve problems improves.
Our job performance improves. Decision‑making improves. Longevity improves.
Imagine, if you're in a stressful situation, you don't want to respond by saying something
you're going to regret five seconds later. If you're getting angry, frustrated, take
the timeout, even if you take it mentally. No one knows that you're doing your breathing,
five seconds in, five seconds out. Get your body to go from a completely stimulated, up‑revved
state to one that's more in balance, or coherences, as we say. Then make your decision, from that
frame of reference, and you will have a totally different response.
When we breathe in, inhalation increases the heart rate. Exhalation decreases the heart
rate. What's more important than that is we start to develop a coherent pattern where
our heart‑rate variability becomes very smooth. The signals we send from our brain
to heart go up to our cortex and help us to make the best decision.
Why is heart‑rate variability pattern important? Because we know, if heart‑rate variability
is low, meaning we don't have autonomic flexibility, if the heart‑rate variability is low, it's
an independent predictor of heart attack and sudden death. Something as simple as breathing
can impact heart‑rate variability. It's that beat‑to‑beat time, from RR interval
to RR interval on the EKG, that we're looking at when we talk about heart‑rate variability.
Now, let's go back to some of the HeartMath research.
On the top part of the screen, you see a heart‑rate variability pattern of someone who's experiencing
frustration and anger, and the heart‑rate variability pattern is completely chaotic.
This individual is sending chaotic signals from his heart to his brain. The brain sees
those chaotic signals as a threat. The brain doesn't know. It just knows there's chaos.
There's a threat. "I'm going to produce stress hormones."
That same individual, when they're taken out of the stressful situation and asked to do
the simple "five seconds in, five seconds out" breathing technique, develops a completely
coherent heart‑rate variability pattern. Now this individual can send good signals
to their brain to make a decision that comes from a more educated and heartfelt purpose.
Again, one of the paths to peace for our patients is heart‑focused breath. Imagine you're
breathing in and out through your heart. Remember something that you love, someone you love
or appreciate ‑‑ my patients tell me it's their puppy, it's their grandchild, it was
the birth of their baby, very rarely is it their spouse, definitely not their teenager,
usually ‑‑ something that elicits that unconditional‑love feeling.
You have to feel this. When you're doing your breathing and you're teaching your patients
to do the five seconds in and five seconds out, they have to relive that love feel, relive
that appreciation feel, through every cell of their body ‑‑ not just think about
it. This is not about thinking. This is about feeling.
The result is, we live longer, we make better decisions, our memory is better, we're clearer,
we become better communicators. Everything is improved.
Now, there's another way you can impact your heart‑rate variability. Remember, we said
it's important because it's associated with heart attacks and sudden death. This has been
well‑studied. Repetitive prayer ‑‑ for example, the rosary ‑‑ or repetition of
a sacred word, what's called a mantra, impacts heart‑rate variability patterns.
A mantra is a sacred word or a chant or a sound that's repeated. In the repeating, it
promotes relaxation. It helps us to cultivate inner peace. You may pick one from a spiritual
tradition you identify with, or you may pick another word. For example, you may pick "shalom."
You may pick "hallelujah." You may pick "rama," "Om Namo Narayani." Lots of different mantras,
any spiritual tradition you want. What the research shows, from the "British Medical
Journal," is that mantra repetition decreases sympathetic tone and improves heart‑rate
variability. Here's a sample list of mantras from Jill
Bormann's research in people with post‑traumatic stress disorder. What she found was that teaching
someone with post‑traumatic stress disorder to pick a mantra and say their mantra throughout
the day improves just about all of the symptoms related to PTSD.
I actually give this list to my patients, and I say, "Find a word on the list that resonates
with you." Instead of letting your brain operate like monkey minds ‑‑ you know how monkeys
jump from branch to branch to branch? That just leads to anxiety. Instead of worrying
about the past or the future ‑‑ that just leads to anxiety, that just leads to stress
‑‑ put the mantra in your head. Let the mantra be your background music.
I tell my patients that you should use their mantra when they're walking, when they're
jogging. The minute they start feeling anxious, if you don't like to do public speaking, you
do your mantra for five minutes and your mind is fine, before you get up and do your public
presentation. If you can't sleep at night, you do your mantra, and you just keep doing
it over and over. The mind's going to wander off. Bring it back
to the mantra. Bring it back with the breath. Take a deep breath in and anchor back in to
your mantra. I promise that your patients will say, if they do this, they feel more
relaxed. They're calmer. They're sleeping better. They're less worried. Another path
we can take, so we have mantra repetition. We have the breath, is of course, meditation.
Meditation could be a formal practice or an informal practice. I like to think about meditation
this way. A skillful, sustained, applied use of attention.
So it may be the breath. In and out. I may just be focused on the breath. I may be focused
on my mantra. Applied use of attention. Some people just like to just focus on the light
of a candle. There are different traditions for meditation. You may do a formal practice,
like transcendental meditation. You may do a practice of mindfulness‑based stress reduction,
which comes out of the Buddhist tradition. There are many, many options. Contemplative
meditation, out of the Christian tradition. It doesn't matter. What matters is finding
that path to inner peace. So, it may be formal, or informal. Now, we have a yoga instructor
at the Integrative Center at Scripps, that teaches something called the mini‑moment.
Karen says, "Put a little green dot on your watch, or a little green dot on your cell
phone, and every time you look at your watch or your cell phone, take a mini‑moment.
Five seconds in with your breath, five seconds out."
Because it stops us from rushing from thing to thing to thing. So, five seconds in, five
seconds out. Every time you look at that watch, every time you look at that cell phone. That
keeps us alive, it keeps us centered, and it helps us to keep at our peak performance,
because if we're doing that breath in and out, for five seconds, we put our heart back
in that coherent rhythm, and we're sending signals to our brain that help us make our
best decisions. Excellent research on mediation, this is just
one example. This is a randomized control trial, looking at meditation in African‑Americans
with high‑blood pressure demonstrating that transcendental meditation, 20 minutes in the
morning and 20 minutes in the evening, decreases systolic blood pressure by 10 points. That's
as good as any prescription medication. Meditation, for me, is medicine.
Elizabeth Blackburn's work has just demonstrated that people taught mindfulness meditation
have improvement in their telomere length and their telomerase activity. Remember those
agents of cellular aging? Telomerase? Improvement in telomerase activity. Mindfulness meditation
and TM meditation can affect blood pressure. This is TM data showing reductions in systolic
and diastolic blood pressure. TM meditation showing decreased anxiety and decreased addictive
behavior. This is really important, because addictive behaviors like cigarette smoking
and alcohol use, all of which go down with meditation, are frequently the culprits to
the illnesses we're seeing in our patients. Our patients are smoking cigarettes, drinking
too much alcohol, eating the wrong kinds of foods, and frequently that's driven by stress.
But if we can get to that point of inner peace, with meditation or prayer or contemplation,
whatever it is, we can impact those stress hormones. Many of our patients are suffering
from what appears to be a spiritual crisis. You know, in a 10 minute appointment, it's
frequently hard to ask our patients, are they isolated? Do they have three friends they
can call who can drop everything and come to be with them. Do they feel hopeless. Many
of our patients don't have meaning and purpose in their life. Many feel stressed and many
are suffering. Well, there's a proverb, that says, "When
you lose the rhythm of the drumbeat of God, you are lost from the peace and the rhythm
of life." When you lose the rhythm of the drumbeat of God, so the concept of spirituality,
anchoring us to meaning and purpose in our life, is something that I have found intrinsically
important. It's the deepest well of all, for leading my patients out of spiritual crisis.
Florence Nightingale said, "The needs of the spirit are as crucial to health as those organs
which make up the body." You can think of spirituality in a lot of different ways, but
it's the ultimate connection. Where do I get my meaning? How do I make sense of my life?
It can be connected to self, to others, to nature, to a higher power. We don't define
it for our patients. Where do they go for their deep well of strength? Why is it important?
Sir William Osler said this ‑‑ "The human heart has a hidden want which science cannot
supply." Our patients are looking for spirituality
in their life, and the Mayo Clinic data shows exactly this. 90 percent believe in a higher
being. 94 percent regard their spiritual and physical health as equally important. 96 percent
of family practice physicians believe that spiritual well‑being is a factor in health.
I feel we have to know where our patients are at spiritually before they're in crisis.
Because when they're in crisis, we need to know the background to understand how can
we best serve them. The Mayo Clinic's data tells us that people
who have spiritual practices, attend churches, for example, synagogues, have lower blood
pressure. They're more compliant with their meds. They exercise more. They eat healthier.
They don't smoke. Think of the Seventh‑Day Adventist community. The only blue‑zone
community in the entire United States where people live healthy to old age. In the Seventh
Adventist community, people eat lots of nuts. A vegan diet. They exercise. They take a Sabbath.
They don't smoke cigarettes. It's a perfect illustration of one's spiritual
practices leading to health. The Mayo Clinic data also showed that people who have spiritual
or religious belief systems are more accepting of death, have less depression and anxiety,
and are more likely to not have addictive behaviors. Less alcohol abuse. Less drug abuse.
And as we've seen, less tobacco use. A very interesting study was conducted looking at
people after bypass, and they were asked two questions.
Do you have a tribe? Do you participate in some form of group? Are you socially connected?
Do you gain any comfort from your spiritual belief system? They were followed for six
months. Those people who were not socially connected, and had no comfort from their spiritual
or religious belief systems, had the highest death rate. I think about the secret ingredient
is this. If I gained comfort from my belief system. If I believe there's a divine plan.
If I believe everything happens for a reason, then there's a good chance that I'm going
to be more optimistic. I have more hope in my life. I have more love. I have more contentment.
What's the opposite of that? I'm going to have less stress hormones. Less adrenaline.
Less noradrenaline. Less cortisol. Because I'm believing that there's a reason for what's
happening right now, and that things are going to get better. Perhaps, it's divine will.
So the Native Americans say, call your spirit back. Many of our patients have left their
spirits and all the trauma of their life. Whether it's incest, a surgical procedure,
a scary emergency room visit, an automobile accident, something that's happened to them.
One of the greatest spiritual principles that allows us to call our spirit back, is that
of forgiveness. Now, forgiveness is one of the most difficult spiritual practices. It's
learning to forgive, is really essential to spiritual health. And it's not just forgiving
something that's happened to you, it's also about forgiving yourself. This has actually
been studied by Dr. Fred Luskin at Stanford University. Forgivers have a feeling of peace
that emerges. They take the hurt less personally. I teach my patients you can become a hero
in this story instead of a victim. It's important for our patients to remember that this is
not about the offender. This is about taking our power back. It's about our own healing.
It's not about the person who hurt us. What did the research show? The research showed
that forgivers have decreased blood pressure. Decreased muscle tension. Decreased heart
rate. Fewer chronic illness. In essence, forgivers are healthier because they've turned off the
stress hormones. They have more optimism, less anger, and less stress. So, forgiveness
is powerful, powerful medicine. The Buddha reminds us about service. The Buddha
says, "The man whose mind is shaped by selfless thoughts, gives joy when he speaks or acts."
So the concept of service, I asked my patients what's your purpose in life? People who help
feel more energetic. They're less depressed. They have fewer aches and pains. MS patients
who are trained to help other MS patients, just by talking to them on the phone, feel
less depressed, more self‑confident, more self‑esteem. They feel better. It's in giving,
that we receive. The concept of forgiveness, the concept of
service. The last being, to use our words impeccably. Miguel Ruiz said, in "The Four
Agreements," "Be impeccable with your word." Because when we have negative, hateful thoughts,
when we're thinking negative, we're creating negativity in our own body. Anger only makes
us sick. I teach my patients, switch your thoughts to positive thoughts, positive emotions.
This decreases depression, relieves stress hormones, helps us with our coping. Makes
us more optimistic. How we use our words. Switch from the negative again to the positive.
This has a profound effect on our body. Last, just the concept of gratitude. Emmons
has studied gratitude at U.C. Davis. People with gratitude feel better about their lives
as a whole, and are much more optimistic. People have more life satisfaction, more positive
emotions, less depression and less stress. So keep a gratitude journal. People have gratitude
tend to be more generous, more helpful and more appreciative of others in their life.
More tolerant, more willing to be open. So remember that perception is everything, and
to be grateful. So I just want to end with one thought. Which
is we can't change the world out there. We can only change the world in here, whether
it's the breath, meditation, whether it's yoga, whether it's prayer, whether it's rosary
or mantra. Remember to practice appreciation, change our perception, and as this cartoon
illustrates, "Is this great traffic or what? Thank you.
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Mind-Body-Spirit Medicine with Mimi Guarneri, MD, FACC, ABIHM

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Hhart Budha 2014 年 6 月 17 日 に公開
お勧め動画
  1. 1. クリック一つで単語を検索

    右側のスプリクトの単語をクリックするだけで即座に意味が検索できます。

  2. 2. リピート機能

    クリックするだけで同じフレーズを何回もリピート可能!

  3. 3. ショートカット

    キーボードショートカットを使うことによって勉強の効率を上げることが出来ます。

  4. 4. 字幕の表示/非表示

    日・英のボタンをクリックすることで自由に字幕のオンオフを切り替えられます。

  5. 5. 動画をブログ等でシェア

    コードを貼り付けてVoiceTubeの動画再生プレーヤーをブログ等でシェアすることが出来ます!

  6. 6. 全画面再生

    左側の矢印をクリックすることで全画面で再生できるようになります。

  1. クイズ付き動画

    リスニングクイズに挑戦!

  1. クリックしてメモを表示

  1. UrbanDictionary 俚語字典整合查詢。一般字典查詢不到你滿意的解譯,不妨使用「俚語字典」,或許會讓你有滿意的答案喔