1. Linda Graham, MFT linda@lindagraham-mft.net www.lindagraham-mft.net Bouncing Back: Rewiring Your Brain for Resilience and Well-Being Spirit Rock Meditation Center January 10, 2015

2. All the world is full of suffering. It is also full of overcoming. - Helen Keller

3. Dharma, Psychology, Neuroscience Dharma Consciousness and compassion Clarity and connection Psychology Relational and reflective Conscious compassionate connection Neuroscience Self-directed neuroplasticity

4. Suffering External stressors Internal stressors Stress response Survival responses Fight-flight-freeze-appease Shut down, numb out, collapse

5. Mindfulness and Compassion Awareness of what’s happening (and our reactions to what’s happening) Acceptance of what’s happening (and our reactions to what’s happening) Two most powerful agents of brain change known to science; both foster response flexibility Rewiring that is safe, efficient, effective

6. Resilience Hardiness: capacities to last, to endure, to persevere, to follow through, capacities of determination and grit. Coping: Face and deal with disappointments, difficulties, even disasters; bounce back from troubles, from adversity, from the unexpected, from the truly awful. Flexibility: Adaptability, capacity to shift gears

7. It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptive to change. - Charles Darwin

8. Between a stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. The last of human freedoms is to choose one’s attitude in any given set of circumstances. - Viktor Frankl

9. Resilience Deal with challenges and crises Bounce back from adversity Recover our balance and equilibrium Find refuges and maximize resources Cope skillfully, flexibly, adaptively Shift perspectives, open to possibilities, create options, find meaning and purpose

10. Evolutionary legacy Genetic templates Family of origin conditioning Norms-expectations of culture-society Who we are and how we cope…. …is not our fault. - Paul Gilbert, The Compassionate Mind

11. Given neuroplasticity And choices of self-directed neuroplasticity Who we are and how we cope… …is our responsibility - Paul Gilbert, The Compassionate Mind

12. 6 C’s of Coping Calm Compassion Clarity Connections to Resources Competence Courage

13. Calm Manage disruptive emotions Tolerate distress Down-regulate stress to return to baseline equilibrium

14. Compassion Care, concern for problems and blocks that de- rail resilience Empathy, compassion for feelings and suffering of self, others Skillful behaviors in response to difficulties and differences

15. Clarity Focused attention on present moment experience Improves cognitive functioning Self-awareness, self-reflection Shifting perspectives Discerning options Choose wise actions

16. Connections to Resources People, Places Practices Counter-balance brain’s negativity bias Strengthen inner secure base Access resources

17. Competence Empowerment and mastery from changing old coping strategies, learning new ones Embodying, “I am somebody who CAN do this.”

18. Courage Using signal anxiety as cue to: Try something new Take risks Move resilience beyond personal self

19. Practices to Accelerate Brain Change Presence – primes receptivity of brain Intention/choice – activates plasticity Practice – creates new pathways Perseverance – installs change

20. Modern Brain Science The field of neuroscience is so new, we must be comfortable not only venturing into the unknown but into error. - Richard Mendius, M.D.

21. Neuroscience of Resilience Neuroscience technology is 20 years old Meditation improves attention and impulse control; shifts mood and perspective; promotes health Oxytocin can calm a panic attack in less than a minute Kindness and comfort, early on, protects against later stress, trauma, psychopathology

22. Neuroplasticity Growing new neurons Strengthening synaptic connections Myelinating pathways – faster processing Creating and altering brain structure and circuitry Organizing and re-organizing functions of brain structures

23. Mechanisms of Brain Change Conditioning New Conditioning Re-Conditioning De-Conditioning

24. Conditioning Experience causes neurons to fire Repeated experiences, repeated neural firings Neurons that fire together wire together Strengthen synaptic connections Connections stabilize into neural pathways Conditioning is neutral, wires positive and negative

25. The brain is shaped by experience. And because we have a choice about what experiences we want to use to shape our brain, we have a responsibility to choose the experiences that will shape the brain toward the wise and the wholesome. - Richard J. Davidson, PhD

26. Pre-Frontal Cortex Executive center of higher brain Evolved most recently – makes us human Development kindled in relationships Matures the latest – 25 years of age Most integrative structure of brain Evolutionary masterpiece CEO of resilience

27. Functions of Pre-Frontal Cortex Regulate body and nervous system Quell fear response of amygdala Manage emotions Attunement – felt sense of feelings Empathy – making sense of expereince Insight and self-knowing Response flexibility

28. New Conditioning Choose new experiences Gratitude practice, listening skills, focusing attention, self-compassion, self-acceptance Create new learning, new memory Encode new wiring Install new pattern of response

29. Re-conditioning Memory de-consolidation – re-consolidation “Light up” neural networks Juxtapose old negative with new positive Neurons fall apart, rewire New rewires old

30. De-Conditioning Default network De-focusing, loosens grip Creates mental play space Plane of open possibilities Brain makes new links, associations New insights, new behaviors

31. Keep Calm and Carry On Serenity is not freedom from the storm but peace amidst the storm. - author unknown

32. Calm Manage disruptive emotions Tolerate distress Down-regulate stress to return to baseline equilibrium

34. 3 Motivational Systems Threat-protection cortisol Satisfaction-reward dopamine Soothing-comfort-caregiving oxytocin

35. Window of Tolerance SNS – explore, play, create, produce…. OR Fight-flight-freeze Baseline physiological equilibrium Calm and relaxed, engaged and alert WINDOW OF TOLERANCE Relational and resilient Equanimity PNS – inner peace, serenity…. OR Numb out, collapse

36. Hand on the Heart Touch – oxytocin – safety and trust Deep breathing – parasympathetic Breathing ease into heart center Brakes on survival responses Coherent heart rate Being loved and cherizhed Oxytocin – direct and immediate antidote to stress hormone cortisol

37. Oxytocin Hormone of safety and trust, bonding and belonging, calm and connect Brain’s direct and immediate antidote to stress hormone cortisol Can pre-empt stress response altogether

38. Touch Hand on heart, hand on cheek Head rubs, foot rubs Massage back of neck Hugs – 20 second full bodied

39. Calm through the Body Hand on the Heart Body Scan Progressive Muscle Relaxation Movement Opposite

40. Calm – Friendly Body Scan Awareness Breathing gently into tension Hello! and gratitude Release tension, reduce trauma

41. Progressive Muscle Relaxation Body cannot be tense and relaxed at the same time Tense for 7 seconds, relax for 15 Focused attention calms the mind

42. Soles of the Feet Stand up; feel soles of feet on the floor Rock back and forth, rock side to side Make little circles with your knees Walk slowly; notice changes in sensations Offer gratitude to your feet that support your entire body, all day long

43. Calm through Movement Body inhabits posture of difficult emotion (40 seconds Body moves into opposite posture (40 seconds) Body returns to first posture (20 seconds) Body returns to second posture (20 seconds) Body finds posture in the middle (30 seconds Reflect on experience “Power posing”

44. Sense and Savor Walk Notice as many pleasurable things as possible Use all your senses – sight, sound, touch, smell, even taste Notice a smiling face; hear the song of a bird, feel the texture of a leaf or the shape of a stick; smell the fragrance of the air Deepen into a rich enjoyment of the experience; savor the moment Let go, move on to the next moment; enjoy

45. Compassion Being touched, moved by experience of pain and suffering Flow of kindness, tenderness, care and concern toward experiencer of pain and suffering Wise action to alleviate pain and suffering One cannot live with sighted eyes and feeling heart and not know the misery which affects the world. - Lorraine Hansberry Compassion is a verb. – Thich Nhat Hanh

46. Compassion Practice Mindfulness Awareness of what’s happening (and our reaction to what’s happening) Self-Compassion Acceptance of what’s happening (and our reaction to what’s happening) Compassion – Common Humanity Wise effort in response to what’s happening (and our reactions to what’s happening)

47. Compassion Research and Study Center for Investigating Healthy Minds (U. Wisconsin) http://www.investigatinghealthyminds.org Center for Mindful Self-Compassion (U.C. San Diego) www.centerformsc.org Kristin Neff: www.self-compassion.org Christopher Germer: www.mindfulselfcompassion.org Center for Compassion and Altruism Research and Education (CCARE - Stanford) http://ccare.stanford.edu Greater Good Science Center (U.C. Berkeley) www.greatergood.berkeley.edu Compassionate Mind Foundation (Paul Gilbert) www.compassionatemind.co.uk

48. Self-Compassion Kind, gentle attention to self when there is hurt, pain, shame, suffering Powerful and immediate antidote to self-criticism, self- loathing Practice not to feel better but because we feel bad Putting own oxygen mask on first when other people are not around Come into loving connected presence Compassion leads to calm leads to clarity; platform for wise action to alleviate suffering of others.

49. Mindfulness and Compassion Activate Caregiving System Mindfulness Focuses awareness on experience May I accept this moment, exactly as it is Self-Compassion Focuses kindness on experiencer May I accept myself exactly as I am in this moment Activates caregiving system Shift from reactivity and contraction to openness, engagement

50. Caregiving System Activates oxytocin, hormone of safety and trust Down-regulates stress hormone cortisol Returns nervous system to calm, equilibrium Creates left shift; brain more open to, engaged with experience; larger perspective Common humanity – social engagement

51. Mindful Self-Compassion Shifts Brain Functioning In the present moment – restores equanimity Over time – creates new patterns of behavior Becomes way of being – natural, effortless

52. Affectionate Breathing Sit comfortably; breathe slowly and gently. Incline your awareness toward your breathing with tenderness and curiosity Let the body breathe itself; notice the natural nourishing and soothing of the body Feel the whole body breathe Allow the body to be gently rocked by the breath Savor the stillness and peace in the body

53. Loving Kindness with Self-Compassion Sit comfortably, focus on gentle breathing, in and out Feel breath in entire body; let your body breathe you Breathe into areas of physical stress, discomfort Notice difficult emotions; incline awareness toward contraction or discomfort Self-compassion phrases: “May I be….” Your own phrases of kindness, tenderness, care Rest in stillness and peace in body

54. Soften-Soothe-Allow Sit comfortably; notice sensations in the body Recall moderately difficult situation; visualize this Identify strongest emotion; name and validate emotion Locate where you feel emotion in your body Soften into that locatioin Soothe yourself: May I hold this experience in loving awareness Allow experience to be as it is Soften-soothe-allow

55. Self-Compassion Break Notice moment of suffering Ouch! This hurts! This is painful. Soothing touch (hand on heart, cheek, hug) Kindness toward experiencer May I be kind to myself in this moment May I accept this moment exactly as it is May I accept myself in this moment exactly as I am May I give myself all the compassion I need to respond to this moment wisely

56. One for Me; One for You Breathing in, “nourishing, nourishing” Breathing out, “soothing, soothing” In imagination, “nourishing for me, nourishing for you, soothing for me, soothing for you” “One for me, one for you” Practice breathing “one for me, one for you” when in conversation with someone

57. Caregiving with Equanimity Everyone is on his or her own life journey. I am not the cause of this person’s suffering, nor is it entirely within my power to make it go away, even if I wish I could. Moments like this are difficult to bear, Yet I may still try to help if I can.

58. Compassion for Others Mindfulness of experience It is what it is Self-compassion I accept myself, exactly as I am Common humanity Just like me We cannot live for ourselves alone. Our lives are connected by a thousand invisible threads, and along these sympathetic fibers, our actions run as causes and return to us as results. - Herman Melville

59. Compassion Sensitivity Attention to feelings and suffering, self and others Sympathy Tuning in, feeling with, being moved Distress tolerance Being with pain without denial or overwhelm Empathy Understanding without judgment, resistance, submission Caring Warmth, kindness, gentleness in any response

60. Compassion Meditation May you be free of suffering, and from all causes of suffering, and from causing any suffering. May your pain and sorrow ease. May you know a deep inner peace.

61. You Tube video: Giving to those who give to the homeless

62. If we could read the secret history of our enemies we should find in each man’s life sorrow and suffering enough to disarm all hostility. Henry Wadsworth Longfellow

63. Then it was as if I suddenly saw the secret beauty of their hearts, the depths of their hearts where neither sin nor desire nor self-knowledge can reach, the core of their reality, the person that each one is in the eyes of the Divine. If only they could all see themselves as they really are. If only we could see each other that way all the time. There would be no more war, no more hatred, no more cruelty, no more greed….I suppose the big problem would be that we would fall down and worship each others. - Thomas Merton

64. Altruism – Generosity - Service In every community, there is work to be done. In every nation, there are wounds to heal. In every heart, there is the power to do it. - Marianne Williamson

65. You don’t need to do everything. Do what calls your heart; effective action comes from love. It is unstoppable, and it is enough. - Joanna Macy.

66. Positive Emotions GratitudeAweGenerosity CompassionDelight Serenity Love Curiosity Kindness Joy Trust

67. Negativity Bias – Left Shift Brain hard-wired to notice and remember negative and intense more than positive and subtle; how we survive as individuals and as a species Leads to tendency to avoid experience Positive emotions activate “left shift,” brain is more open to approaching experience, learning, and action

68. Positive Emotions Less stress, anxiety, depression, loneliness More friendships, social support, collaboration Shift in perspectives, more optimism More creativity, productivity Better health, better sleep Live on average 7-9 years longer Resilience is direct outcome

69. Benefits of Self-Compassion Increased motivation; efforts to learn and grow Less fear of failure; greater likelihood to try again Taking responsibility for mistakes; apologies and forgiveness More resilience in coping with life stressors Less depression, anxiety, stress, avoidance Healthier relationships; more support and, less control and/or aggression Increased social connectedness, life satisfaction, and happiness

70. A hundred times every day, I remind myself that my inner and outer life depend on the labors of other people, and that I must exert myself in order to give in the same measure as I have received and am still receiving. - Albert Einstein

71. Gratitude 2-minute free write Gratitude journal Gratitude buddy Carry love and appreciation in your wallet

72. Take in the Good Notice: in the moment or in memory Enrich: the intensity, duration, novelty, personal relevance, multi-modality Absorb: savor 10-20-30 seconds, felt sense in body

73. Circle of Support Call to mind people who have been supportive of you; who have “had your back” Currently, in the past, in imagination Imagine them gathered around you, or behind you, lending you their faith in you, and their strengths in coping Imagine your circle of support present with you as you face difficult people or situations

74. Positivity Portfolio Ask 10 friends to send cards or e-mails expressing appreciation of you Assemble phrases on piece of paper Tape to bathroom mirror or computer monitor, carry in wallet or purse Read phrases 3 times a day for 30 days Savor and appreciate

75. Linda Graham, MFT linda@lindagraham-mft.net www.lindagraham-mft.net Bouncing Back: Rewiring Your Brain for Resilience and Well-Being Spirit Rock Meditation Center January 10, 2015

76. Mindfulness Focused attention on present moment experience without judgment or resistance. - Jon Kabat-Zinn

77. Mindfulness Pause, become present Notice and name Step back, dis-entangle, reflect Catch the moment; make a choice Shift perspectives; shift states Discern options Choose wisely – let go of unwholesome, cultivate wholesome

78. Notice and Name Increasingly complex objects of awareness: Sensations as sensations Emotions as emotions Cascades of emotions as cascades Thoughts as thoughts Patterns of thoughts as patterns States of mind as states of mind Identities, belief systems and identities as Mental contents, patterns of neural firing Awareness itself- a vast sky that clouds and storms pass through

79. Mindfulness Pause, become present Notice and name Step back, dis-entangle, reflect Catch the moment; make a choice Shift perspectives; shift states Discern options Choose wisely – let go of unwholesome, cultivate wholesome

80. Mindfulness Catch the moment; make a choice - Janet Friedman Every moment has a choice; Every choice has an impact. - Julia Butterfly Hill

81. Autobiography in Five Short Chapters – Portia Nelson I I walk down the street. There is a deep hole in the sidewalk I fall in. I am lost…I am helpless It isn’t my fault. It takes me forever to find a way out.

82. II I walk down the same street. There is a deep hole in the sidewalk. I pretend I don’t see it. I fall in again. I can’t believe I’m in the same place But, it isn’t my fault. It still takes a long time to get out.

83. III I walk down the same street. There is a deep hole in the sidewalk. I see it is there. I still fall in…it’s a habit My eyes are open, I know where I am. It is my fault. I get out immediately.

84. IV I walk down the same street There is a deep hole in the sidewalk. I walk around it. V I walk down another street. -Portia Nelson

85. Modes of Processing Focused Tasks and details Self-referential Defocused Default network Plane of open possibilities

86. Mindfulness Dissolves the Stuff of “Self” Quantum physics investigates matter Matter is more space than stuff Mindfulness investigates “I” Self is not static or fixed; is ever-changing, ever-unfolding True Self is flow of beingness

87. Rest in Simply Being Awareness of Awareness Insights, epiphanies, revelations Wisdom teaches me I am nothing. Love teaches me I am everything. Between the two, my life flows. - Sri Nisargadatta I am larger than I thought. I did not know I held so much goodness. - Walt Whitman

88. Pre-Frontal Cortex Toggles back and forth between focused and defocused modes of processing Integration of two modes; integration of right and left hemispheres, integration of higher and lower brain Deeper brain functioning; brain itself more reslient

89. Consciousness True Nature Wiser Self Adult Self Inner Child

90. Brahma Viharas Loving Kindness Compassion Sympathetic Joy Equanimity

91. Belly Botany Select one square foot patch of ground Observe patch from one foot away/above Observe for 2 minutes Light and shade, movement and stillness, life and decay/death Stand up, look around at the larger view Notice shifts in perspective

92. People as Resources At times our own light goes out and is rekindled by the spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us. - Albert Schweitzer

93. Kindness is more important than wisdom, And the recognition of that is the beginning of wisdom. - Theodore Rubin

94. True Other to the True Self The roots of resilience are to be found in the felt sense of being held in the mind and heart of an empathic, attuned, and self-possessed other. - Diana Fosha, PhD To see and be seen: that is the questions, and that is the answer. - Ken Benau, PhD

95. Ah, the comfort, The inexpressible comfort Of feeling safe with a person. Having neither to weigh out thoughts Nor words, But pouring them all right out, just as they are, Chaff and grain together; Certain that a faithful hand Will take them and sift them; Keeping what is worth keeping and, With the breath of kindness, Blow the rest away. - Dinah Craik

96. Attachment Styles - Secure Parenting is attuned, empathic, responsive, comforting, soothing, helpful Attachment develops safety and trust, and inner secure base Stable and flexible focus and functioning Open to learning inner secure base provides buffer against stress, trauma, and psychopathology

97. Insecure-Avoidant Parenting is indifferent, neglectful, or critical, rejecting Attachment is compulsively self-reliant Stable, but not flexible Focus on self or world, not others or emotions Rigid, defensive, not open to learning Neural cement

98. Insecure-Anxious Parenting is inconsistent, unpredictable Attachment is compulsive caregiving Flexible, but not stable Focus on other, not on self-world, Less able to retain learning Neural swamp

99. Disorganized Parenting is frightening or abusive, or parent is “checked out,” not “there” Attachment is fright without solution Lack of focus Moments of dissociation Compartmentalization of trauma

100. Attachment - Hindrances Secure - True Nature, Wiser Self Insecure avoidant – aversion/hatred Insecure anxious – greed, grasping, clinging Disorganized – delusion, confusion

101. Seeing Ourselves as Others See Us Imagine sitting across from someone who loves you unconditionally Imagine switching places with them; see yourself as they see you; feel why they love you and delight in you; take in the good Imagine being yourself again; taking in the love and affection coming to you; savor and absorb.

102. Compassionate Friend Sit comfortably; hand on heart for loving awareness Imagine safe place Imagine warm, compassionate figure – Compassionate Friend Sit-walk-talk with compassionate friend Discuss difficulties; listen for exactly what you need to hear from compassionate friend Receive object of remembrance from friend Reflect-savor intuitive wisdom

103. Welcome Them All Wiser Self welcomes to the “party” characters that embody positive and negative parts of the self with curiosity and acceptance of the message or gift of each part and honors each part of the “inner committee”

104. The Guest House - Rumi This being human is a guest-house. Every morning a new arrival. A joy, a depression, a meanness, Some momentary awareness come As an unexpected visitor. Welcome and entertain them all! Even if they’re a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honorably.

105. He may be clearing you out for some new delight. The dark thought, the shame, the malice, meet them at the door laughing, and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond. - Rumi

106. Reconditioning Anchor in present moment awareness Resource with acceptance and goodness Start with small negative memory “Light up the networks” Evoke positive memory that contradicts or disconfirms Simultaneous dual awareness (or toggle) Refresh and strengthen positive Let go of negative Rest in, savor positive Reflect on shifts in perspective

107. Shame De-Rails Resilience Shame is the intensely painful feeling or experience of believing we are flawed and therefore unworthy of acceptance and belonging. Shame erodes the part of ourselves that believes we are capable of change. We cannot change and grow when we are in shame, and we can’t use shame to change ourselves or others. - Brene Brown, PhD

108. Love makes your soul crawl out of its hiding place. - Zora Neale Hurston Love guards the heart from the abyss. - Mozart

109. Just that action of paying attention to ourselves, that I care enough about myself, that I am worthy enough to pay attention to, starts to unlock some of those deep beliefs of unworthiness at a deeper level in the brain. - Elisha Goldstein

110. Reconditioning Memory de-consolidation – re-consolidation “Light up” neural networks of problematic memory Cause neural networks to fall apart temporarily and instantly rewire by: Juxtaposing positive memory that directly contradicts or disconfirms; Focused attention on juxtaposition of both memories held in simultaneous dual awareness Causes the falling apart and the rewiring

111. Wished for Outcome Evoke memory of what did happen Imagine new behaviors, new players, new resolution Hold new outcome in awareness, strengthening and refreshing Notice shift in perspective of experience, of self

112. Relational Intelligence Setting limits and boundaries Negotiating change Resolving conflicts Repairing ruptures Forgiveness

113. Forgiveness - I For the many ways that I have hurt and harmed myself, that I have betrayed or abandoned myself, out of fear, pain, and confusion, through action or inaction, in thought, word or deed, knowingly or unknowingly… I extend a full and heartfelt forgiveness. I forgive myself. I forgive myself.

114. Forgiveness - II For the ways that I have hurt and harmed you, have betrayed or abandoned you, caused you suffering, knowingly or unknowingly, out of my pain, fear, anger, and confusion… I ask for your forgiveness, I ask for your forgiveness.

115. Forgiveness - III For the many ways that others have hurt, wounded, or harmed me, out of fear, pain, confusion, and anger… I have carried this pain in my heart long enough. To the extent that I am ready, I offer you forgiveness. To those who have caused me harm, I offer my forgiveness, I forgive you.

116. Forgiveness is not an occasional act; It is a permanent attitude. -Martin Luther King, Jr.

117. Boundin’

118. Competence Empowerment and mastery from changing old coping strategies, learning new ones Embodying, “I am somebody who CAN do this.”

119. You can’t stop the waves, But you can learn to surf. -Jon Kabat-Zinn

120. As an irrigator guides water to his field, as an archer aims an arrow, as a carpenter carves wood, the wise shape their lives. - Buddha

121. Learning Model Unconscious Incompetence Conscious Incompetence Conscious Competence Unconscious Competence

122. Find the Gift in the Mistake Regrettable Moment – Teachable Moment What’s Right with this Wrong? What’s the Lesson? What’s the Cue to Act Differently? Find the Gift in the Mistake

123. Coherent Narrative This is what happened. This is what I did. This has been the cost. This is what I learned. This is what I would do differently going forward.

124. I am no longer afraid of storms, For I am learning how to sail my ship. - Louisa May Alcott

125. Courage It’s as wrong to deny the possible As it is to deny the problem. - Dennis Seleeby

126. Courage A ship is safe in harbor, but that’s not what ships are for. - Grace Hopper Yes, risk-taking is inherently failure-prone. Otherwise, it would be called sure thing-taking - Tim McMahon

127. Do One Scary Thing a Day Venture into New or Unknown Somatic marker of “Uh, oh” Dopamine disrupted Cross threshold into new Satisfaction, mastery Dopamine restored

128. Human Brain: Evolutionary Masterpiece 100 billion neurons Each neuron contains the entire human genome Neurons “fire” hundreds of time per second Neurons connect to 5,000-7,000 other neurons Trillions of synaptic connections As many connections in single cubic centimeter of brain tissue as stars in Milky Way galaxy

129. Practices as Resources Yoga, meditation, tai chi, chi gong Sleep Nutrition Movement-Exercise Laughter Learn Something New Hanging Out with Healthy Brains

130. Sleep Housekeeping Reset nervous system Consolidate learning Take mental breaks

131. Take Mental Breaks Focus on something else (positive is good) Talk to someone else (resonant is good) Move-walk somewhere else (nature is good) Every 90 minutes; avoid adrenal fatigue

132. Nutrition Less Caffeine Less Sugar More Protein

133. Movement - Exercise Oxygen – brain is 2% of body weight, uses 20% of body’s oxygen Endorphins – feel good hormones, brighten the mind Brain-Derived Neurotrophic Factor (BDNF) - grow new brain cells, will migrate to where needed

134. Laughter Increases oxygen and blood flow, reduces risk of heart disease and stroke Releases endorphins – body’s natural pain killer Reduces stress hormone cortisol, lowers blood pressure Triggers catecholamines, heightens alertness in brain Releases tension in body, balances nervous system

135. Laughter Promotes work productivity Reduces stress Promotes creativity and problem-solving Reduces mistakes, increases efficiency Promotes group cohesion Promotes learning (through play) Eases loss, grief, trauma

136. Learn Something New Speak a foreign language Play a musical instrument Juggle Play chess Crossword puzzles when you don’t know the words

137. Hanging Out with Healthy Brains Brain is social organ; matures and learns best in interactions with other brains Social engagement regulates nervous system Resonant interactions prime the brain’s neuroplasticity; promotes learning and growth

138. There is a natural and inviolable tendency in things to bloom into whatever they truly are in the core of their being. All we have to do is align ourselves with what wants to happen naturally and put in the effort that is our part in helping it happen. - David Richo

139. Mastering the art of resilience does much more than restore you to who you once thought you were. Rather, you emerge from the experience transformed into a truer expression of who you were really meant to be. - Carol Orsborn

140. Linda Graham, MFT linda@lindagraham-mft.net www.lindagraham-mft.net Bouncing Back: Rewiring Your Brain for Resilience and Well-Being Spirit Rock Meditation Center January 10, 2015