1. Live Stronger, Happier: Get your Feet wet
March 4, 2016
Live Stronger, Happier: Get your Feet wet
Ronelle Langley, Ph.D.

2. Objectives
Focus on two modes of the brain in our quest for mindfulness.
Learn that we have choices in terms of:
What we pay attention to > Our thinking >
Our feelings > Our reactions in our body.
Understand how mindfulness in these choices can affect stress and happiness.
Learn how resilience can help us develop inner strength.

3. Our Brain’s Two Modes Is something interesting? yes Focused mode no
Default
mode

4. How Attention Black Hole Develops
Imagination
Thought
umin
Fear/Pain
Imagination
Thought Suppression
Rumination

5. Where Do We Focus Our Mind?
A. Pain of the Past
B. Present in the Moment
C. Fear of the Future

6. Two Primary Emotions
“There are only two emotions: love and fear. All positive emotions come from love, all negative emotions from fear. From love flows happiness, contentment, peace, and joy. From fear comes anger, hate, anxiety and guilt. It's true that there are only two primary emotions, love and fear. But it's more accurate to say that there is only love or fear, for we cannot feel these two emotions together, at exactly the same time. They're opposites. If we're in fear, we are not in a place of love. When we're in a place of love, we cannot be in a place of fear.”
― Elisabeth Kübler-Ross
Swiss-American Psychiatrist
Author On Death and Dying

7. Two Choices: Love or Fear
Paying attention
Thinking
Feelings
Reactions in body

8. Two Fundamental, Opposing Hormonal Responses: Fear or Love
Body-Mind-Spirit teachings: Fear or Love
fear
Stress: adrenaline & cortisol
love
Anti-stress feeling of calm & closeness: oxytocin

9. Paul Zak’s Top 10 Ways to Boost Oxytocin
#10: Listen with your eyes
#9: Give a gift
#8: Share a meal
#7: Meditate
#6: Soak in hot tub
#5: Use social media
#4: Ride a roller coaster/jump out of plane
#3: Pet a dog
#2: Use the ‘L’ word (Love)
#1: Share 8 hugs a day

10. Contribution from Team Brazil on the Power of Hugs
Let's go down cause I need to work. Yes, me too. See you later?  Of course.

11. Resilience What is Resilience? Spiritual Relationships Deeper meaning
Gratitude
Compassion
Acceptance
Self-awareness
Authentic presence
Can-do attitude
Resilience

12. Four Domains of Resilience
Physical
Maintaining best possible health
Cognitive
Maintaining focus amid stress
Emotional
Approaching life’s challenges with realistic and balanced predisposition
Spiritual
Finding an anchor in higher meaning and a selfless perspective

13. DQ1: Brain’s Focused and Default Modes
What do you enjoy doing when you are in the focused mode? What feelings do you experience when your mind is in focused mode?
What % of a day is our mind wandering in default mode? What feelings do we experience when we are in default mode?
Where would you choose to spend most of your waking time: focused or default mode?

14. DQ2: Cortisol or Oxytocin
Do you prefer your body to experience more cortisol or oxytocin responses?
Which of Body, Mind or Spiritual teachings do you find most helpful in making your choice between Fear or Love as a fundamental response?

15. DQ3: Top 10 Activities
As a coaching circle, put your own list of Top 10 activities together that will help to increase your oxytocin levels.
Post that on Facebook in our closed group: Global Community Wellness.

16. DQ4: Resilience Discuss ideas how we can increase our:
Physical resilience
Cognitive resilience
Emotional resilience
Spiritual resilience
Share with others about a person whose resilience is inspiring to you.

17. Resources Articles: Happiness Chemicals Books:
Top 10 ways to Boost Good Feelings
Happiness Chemicals
Books:
The Mayo Clinic Handbook for Happiness: A 4-Step Plan for Resilient Living (Sood, 2015) (pp. 9 – 40)
The Moral Molecule (Zak, 2013)
Videos:
Paul Zak
How to Make Stress Your Friend
Dogs and Oxytocin
Research: