Thursday, November 8, 2018

How to Apply Loving Touch for Self-Care

Listen to this podcast episode by clicking the player below. If you don't see a player, click this direct link: https://www.spreaker.com/episode/16170008.

 
Two female cupped hands

Loving Touch Technique for Self-Care


In this episode of, "Less Stress More Joy!", you'll experience an easy to use method to calm and renew called, Loving Touch. 

Loving Touch uses fingertips to stroke sensitive areas of your hands with soothing, gentle movements. You can also apply Loving Touch to your face, arms, legs as time permits to experience even deeper states of relaxation, peace, and calm. 

Loving Touch is a sensual, gentle way to release stress and feel great. It's a marvelous way to create what's called the Relaxation Response, which is an optimum state of mind and body for emotional and physical well-being.

The Loving Touch technique can also be applied to others with permission. They will enjoy a relaxing, sensual sense of calm and stress release.

Yawn, Sigh, Stretch for Cognitive Clarity


In addition to Loving Touch self-care, by listening to this episode in the player above, you learn how to apply the, "Yawn, Sigh, and Stretch" method to relax mind and body. This technique helps clear brain fatigue and revitalizes the prefrontal cortex of the brain after long periods of mental activities. 

After applying the, Yawn, Sigh, Stretch action, you'll experience a sharper sense of presence and cognitive clarity.

More Great Calming Resources


For more stress dissolving audios and videos, visit http://MindOverStress.us. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Site: http://MindOverStress.us 

P.S. If you would like to learn Emotional Freedom Techniques (EFT), visit our site www.EFT-MD.com.

Friday, November 2, 2018

How Mother Nature Can Change Your Mind




Listen to the podcast by clicking the audio player above. If you don't see the audio player, click HERE to listen.

Recent research confirms what we all know to be true. Time spent outside in Mother Nature renews the mind, body, and spirit. Time in Mother Nature literally changes the mind. It provides a direct link to our physical roots and reconnects us with the primal source of life.

Moment to Moment Experience in Mother Nature


In this episode recorded in a lovely grove of trees, I share my moment to moment experience as Mother Nature works her magic. I literally feel the positive changes take hold and share how those changes bring enhanced energy, wellbeing, and a sense of calm.

Your Invitation to Enhance Mood and Well-being


I invite you to take just a few minutes each day to leave your residence, your office, and other indoor spaces to spend time in a park or even a tree lined neighborhood connecting to the magic energies only available when we're outside. The air we breath outside is far more energized and fresh than the air available inside offices, homes, and even cars.

Why would I invite you to experience even just a few minutes of Mother Nature? Because it changes your mind and enhances mood and wellbeing. 

How You Can Make the World a Better Place


When you are energized, relaxed, and calm, you influence those you connect with. They are influenced by your positive energy. When that happens, you are literally making this world a better place. 

Stephen Carter | CEO Stress Solutions, LLC | www.EFT-MD.com | Podcasts: https://www.MindOverStress.us

Wednesday, October 10, 2018

Letters to Your Future Self Create Joy



Note: If you don't see the audio player, click: https://sites.google.com/view/mind-over-stress/audio-podcasts-other-than-mind-over-stress/less-stress-more-joy

You'll find the transcript for Episode 3 of the, "Less Stress More Joy" podcast below. This special episode is entitled, "Letters to Your Future Self Create Joy". 

I suggest listening to the podcast in the player above, and then reading through the transcript to review the simple joy creating actions shared in the audio.

Steve
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Hello, this is your host for the Less Stress More Joy". I am Stephen Carter, CEO of stress solutions.LLC. 

This podcast is dedicated to providing 60 to 90 second actions that will help you feel good about who you are and what you do. 


Write a Letter to Your Future Self


In this episode, I'm going to make a recommendation that you do something that may seem a little odd. But I guarantee if you do it, you will feel wonderful. 

I would like you to take a piece of paper and a pen, not your computer, but a real piece of paper and a pen. And I would like you to start a letter and address this letter to yourself, beginning, "Dear -----",

After addressing your message, add, 

"I'm sending this letter to my future self. I will be including two lists. The first list is a list of three things that I really like and respect about myself. The second list is a list of three things, three goals, I would love to achieve over the next three months."

That's it! Put three things on this sheet of paper that you like and respect about who you are or what you've accomplished; something perhaps about your values. 

What do you value? Are you kind? Are you considerate? Do you say and do good things? Do you say nice things to family members and to strangers?


3 Things You Like or Respect About Yourself


Make a list of three thing you really, really like about yourself. And then make a list of three goals, three things you would absolutely love to achieve within the next three months. 

Worry not about how neat your writing is or isn't. No, that doesn't matter. 

Three things.  Write them down. What do you like about yourself as a human being? What do you respect about yourself? What kindness have you shown others? Then write three things that you would love to achieve. Write those down in your second list.

At the conclusion of your letter write, "With love", and sign your name. 


Mail Your Letter


Read over your letter, fold it up, and put it in an envelope. Address the envelope to yourself, place a stamp on it, and mail it. Yes, we are going to use the mail. Mail that letter to yourself. 

In three, four, or five days. whenever that letter arrives, open it up and read it. You are going to feel absolutely marvelous.


Feel Warm and Good


Try it! You will feel good about yourself. It will put a smile on your face today. It will put a smile on your face during the days to come in anticipation of receiving that letter. 

And when you do receive that letter and open it, there will be a big smile on your face and you will feel good. 


What's Next?


For more great tips about feeling good about yourself and creating a healthier happier you visit us at http://wwwMindOverStress.us. If you would like like to learn about EFT, Emotional Freedom Techniques, and other energy psychology methods, visit our website www.EFT-MD.com. 

Thank you for listening. Please subscribe to this podcast. It will brighten every day that you listen.

Until our next visit together. This is your host Stephen Carter from stress solutions LLC  asking you to please.... be well,... be kind,.... and be blessed.

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcasts and Videos: http://www.MindOverStress.us

Friday, October 5, 2018

Why You Should Stop Pursuing Happiness

Listen to the podcast of this blog post by clicking the player below. If you don't see the player, click, http://bit.ly/2O694oY



It’s in the United States Declaration of Independence:

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

When driving from Maryland into Pennsylvania on Interstate 83, the “Welcome to Pennsylvania” sign tells us to, “Pursue Your Happiness”, presumably in Pennsylvania. 

So why do I suggest you stop pursuing happiness?


The Big Idea - Pursuing Happiness Guarantees You Won’t Be Happy


The Big Idea for this episode is the one sure way to guarantee you never experience happiness is to pursue happiness. Why? Because happiness is an inside job. It’s a felt sense, a knowing, that goes deep into our soul when our actions align with our deepest values. 

If you ask people when will they be happy, typical responses will be something like, 

  • “When I earn $10,000 more a year, then I’ll be happy”; 
  • “When I find that special someone to ‘make me happy’, then I’ll be happy”; “When I’m cured of this medical condition and I’m free of pain, then I’ll be happy”; 
  • “When I get that new luxury car, I’ll be happy”. 
  • “When my team wins the championship! I will be so happy!”

All of these answers point in the same direction: Happiness can only be found, “out there”. Something in my external world needs to change before I can be happy. I must acquire some object, some person, or achieve some goal before I’ll be happy. 

But the reality is achieving these kinds of goals or outcomes provides only fleeting elation. They truly don’t create longterm happiness.

What Great Thinkers Say About Happiness


What advice has been offered by great thinkers? Surely, they know the happiness secret.

Cicero tells us, “Happiness consists of tranquility of mind”.

Aristotle says, “Happiness is the meaning and purpose of life.  The whole aim and end of human existence”. 

Abraham Lincoln offers a highly practical take on the subject: "Folks are about as happy as they make their minds up to be”. 

What Science Says About Happiness


What does science, particularly Positive Psychology research tell us about happiness?

Dr. Mark K. Setton, Associate Professor of East Asian Studies at the University of Bridgeport in Connecticut, created a website dedicated to exploring happiness. That website, www.Pursuit-of-Happiness.org 

In the “Science of Happiness” section, Dr. Setton penned a short, but powerful summary of what scientific research tells us about happiness. In his, “7 Habits of Happy People”, we learn:

  • “Relationships: Express your heart. People who have one or more close friendships are happier.”
  • “Acts of Kindness: “Cultivate kindness. People who volunteer or simply care for others on a consistent basis seem to be happier and less depressed.”
  • “Exercise and Physical Wellbeing: Keep moving and eat well. Regular exercise has been associated with improved mental well-being and a lower incidence of depression."
  • “Flow: Find your flow. If we are deeply involved in trying to reach a goal, or an activity that is challenging but well suited to our skills, we experience a joyful state called ‘flow.’
  • “Spiritual Engagement and Meaning: “Studies demonstrate a close link between spiritual and religious practice and happiness.” 
  • “Strengths and Virtues: Discover and use your strengths. Studies by experts such as Martin Seligman in the new field of Positive Psychology show that the happiest people are those that have discovered their unique strengths and virtues and use those strengths and virtues for a purpose that is greater than their own personal goals.”
  • “Positive Mindset: Optimism, Mindfulness, and Gratitude: Treasure gratitude, mindfulness, and hope. Of all the areas studied in the relatively young field of positive psychology, gratitude has perhaps received the most attention. Grateful people have been shown to have greater positive emotion, a greater sense of belonging, and lower incidence of depression and stress.”

What Do These Habits Have in Common?


What do these habits have in common? There are no “things”, no physical objects, no outside pursuits. There is nothing “out there” to acquire, own, or covet. All of these habits relate to habits of mind and heart. 

Happiness is a state of being that can’t be pursued. It is the result of applying one or more of these habits in your everyday life.

Recall Abraham Lincoln’s observation, “Folks are about as happy as they make their minds up to be”. This relates to Habit Number 7, Having a positive mindset of optimism, mindfulness, and gratitude. 

Above all, I recommend committing to the idea that happiness is truly an inside job and will grow as you apply the 7 happiness habits.

What’s Next?


Please visit us at http://MindOverStress.us for more positive, uplifting podcasts and videos. You can subscribe to the, “Mind Over Stress” show through your IOS iPhone or iPad, and you can also subscribe on your Android phone or tablet. 

Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Episodes: http://www.MindOverStress.us

Tuesday, September 18, 2018

Got Pain? Get Pain Relief With Easy Mindful Awareness


In this episode of the, "Mind Over Stress" podcast, you learn about two important research studies establishing the effectiveness of mindfulness in reducing the intensity of physical pain and the emotional disturbance that often accompanies physical pain. 

Commenting on the most recent study, lead researcher Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy at the medical school associated with Baptist Medical Center, said,

 "We now know that some people are more mindful than others, and those people seemingly feel less pain."

Can Mindful Awareness be Learned?


Can mindful awareness be learned? In our experience at Stress Solutions, LLC, the answer is absolutely yes.

In this "Mind Over Stress" podcast, you specifically will:

  • Discover where in the brain mindfulness works to reduce the felt pain experience;
  • Discover how exactly to begin a pain reduction mindfulness practice; and,
  • Experience a 10-minute Mindful Awareness guided meditation you can apply to help reduce the felt sense of pain.

Here is the link to listen to this podcast episode including the 10-minute Mindful Awareness guided meditation.




If you're not seeing the audio player, click https://podcastplayer.io/podcast/stephencarter/62 to listen to the podcast episode.


Stephen Carter

Stress Solutions, LLC | www.EFT-MD.com | Podcast Website: www.MindOverStress.us


Important Note: The information in any blog post on this site or any podcast episode mentioned in any blog post is not intended to offer advice or recommendations on treatment or prevention of any medical or psychological condition. This blog and podcast episode is provided for informational purposes only. Consult your licensed medical doctor for any and all medical or psychological conditions.

Resource Citations:

'Mindful people' feel less pain; MRI imaging pinpoints supporting brain activity.



Mindfulness meditation trumps placebo in pain reduction.  November 11, 2015, Wake Forest University Baptist Medical Center

Monday, August 27, 2018

Want to Create Positive Feelings? Ask This Question!

Positive questions call out positive memories and ideas
Do you want to create positive feelings in others and yourself with one powerful question?

The post below is a transcript of the latest, "Make the World a Better Place" podcast.

In this episode, you discover one powerful question that creates positive feelings immediately. This question directs the mind to recall specific memories of positive experiences, conversations, and emotions that make the person you ask - and yourself - feel wonderful. 

To listen to the podcast episode, click the audio player below. If you don't see the player, click http://bit.ly/2LuJwMb.

Now, let's "tune in" to the, "Want to Create Positive Feelings? Ask This Question" special episode transcript:


Our "Better World" Begins in a Hair Salon


We begin our story at a hair salon. And as I sat down in the chair to get my haircut, I started chatting with the young lady who has been cutting my hair for 10 to 12 years - quite a long time. I asked her if she had been on vacation. She said, “yes”, they had as a family gone to Myrtle Beach, South Carolina.

And it just came to me, a question: I asked, What was the best part of your vacation?"

She thought for three or four seconds, and she said, 

“Well, the second day we were there, we walked out on the beach and we found this inlet. It was about seven o'clock in the morning, very few people were around, it was very pleasant."

"We found this inlet and as we looked at all of the teeming life in that watery inlet, we noticed crabs, little sand crabs that were running around. My daughter found an octopus. My brother-in-law found a starfish."

"It was just magic watching all of the life forms in that little inlet. We stayed there for the better part of two hours.”

As she was telling me the story, she was smiling; she was beaming; she was re-living the magic moments of that vacation.

How You Can Use The “Best Part…” Question


I invite you to do the same when you are in conversation with someone. And of course, if it is an appropriate time or circumstance to ask, ask, 

“What was the best thing about x? 

What was the best thing about your day? 

What was the best thing about that vacation? 

What was the best thing about your conversation with your daughter last night? 

What was the best thing about the visit with your grandchild?” 

This question is a powerful key to opening the vault of positive memories, positive experiences for others. You also get the benefit of enjoying their stories. 

Use the “Best Part… Question for Yourself


I also suggest periodically ask yourself that same question.

“What was the best part of my day today? 

What was the best part of my conversation with my coworker today? 

What was the best part of my morning and evening commute? 

What was enjoyable? What was fun? What was special?”

A Great Journal Question


If you like to journal, this is a great question to start your journaling activities. I encourage you to keep a journal. It doesn't have to be elaborate. 

Keep a journal about the most interesting or the most enjoyable three things you experience each day. It's a great way to end your day. 

Those psychologists who are steeped in the method of positive psychology will tell you that keeping a journal over time is the single best way to elevate your overall sense of happiness, 

Returning to conversations with others and with yourself, when you ask that magic question, “What was the best part of your day?”,  you are opening the vault - the energy vault, the fun vault, the positive memory vault for others and for yourself. When you open that vault, you truly do make this world a better place.

What’s Next?


Visit our website at http://MindOverStress.us. You’ll find more episodes of the, “Make the World a Better Place” podcast when you click the “Audio Podcasts” tab. You’ll also find episodes of the, “Mind Over Stress” podcast on the home page.

If you would like to create multiple positive moments throughout your day, learn about positive Emotional Freedom Techniques or Positive EFT, by visiting my website at www.EFT-MD.com.

Until we again chat, this is your host for, "Make the World a Better Place", Stephen Carter, asking you to please, 

…be well, 
…be kind,
…and be blessed.

Stephen Carter | Stress Solutions, LLC | www.EFT-MD.com

Listen to the audio podcast by clicking the player below. If you don't see a player, click http://bit.ly/2LuJwMb.



Tuesday, August 14, 2018

Good Stress, Bad Stress, and No Stress With Mindful Breathing



Important Note: To listen to the "Mind Over Stress" podcast episode related to this blog post, click the audio player at the bottom of this post. Because some phones and tablets may not show the player, you can also listen on our "Mind Over Stress" website home page at http://MindOverStress.us.

Is There Such a Thing as "Good Stress"?


It's important to make a distinction between a stress experience that can be positive and another that can be problematic - and how to deal with the latter.

The Eustress Experience


A visit to http://Dictionary.com tells us that a type of stress called "Eustress" is defined as, "stress that is deemed healthful or giving one the feeling of fulfillment"

Examples include situations such as learning a new skill, preparing for your wedding, or those "butterflies" that come just before you're about to make a presentation. Eustress is episodic rather than chronic; it is typically associated with a positive change or experience.

The Distress Experience


Dictionary.com tells us that "Distress" the "other" stress experience - includes, "great pain, anxiety, or sorrow; acute physical or mental suffering; affliction; trouble". 

While there are an array of differences between eustress and distress, two of the most important are the duration and the meaning we give to the stress sensations. Typically, eustress situations are short lived (example: going on that "first date") and have an element of fun or positive excitement.

Distressful situations typically drag on for what seems like forever. Examples include working for a nasty boss, a lack of money to pay the bills every month, or being the caregiver for a seriously ill family member. There is no sense of fun, adventure, or positive excitement when we experience distress.

How Much Stress is Too Much?


One good way to determine when we are in a chronically distressed state is to monitor thoughts, emotions, and energy. Chronic distress wears on our sense of well-being and robs us of vitality. Our thoughts, mood, and general disposition turn negative. 

If your mood and sense of physical and emotional well-being turn south and you recognize your relationships are suffering, it's time to take action to manage and ultimately master the chronic distress experience called the Stress Repose.

How Do I Begin to Master Stress?

There are countless ways to mitigate and ultimately master the Stress Response. One of the easiest ways is to build short, mindful breathing breaks into your daily routine. This does not require you to sit on a cushion, OM, or spend hours in meditation. For most people, extended daily meditation isn't an option.

3-Step Mindful Breathing Practice


As a start toward your Stress Mastery way of living, I suggest doing the following simple Mindful Breathing practice.


  • Set a timer or email reminders to alert you at least once an hour (once every 30-minutes is better) that it's time to take a break.
  • Close your eyes for 60 - 90 seconds and simply breathe. As you breathe say in mind or out loud, "In" as you breathe in and then say "Out" as you exhale. The idea is to give your attention to the breath as you breathe in and out.
  • If your attention drifts toward thoughts or physical sensations other than your breath, as soon as you notice the change, simply return your attention to your breathing.


After completing your 60 to 90-seconds of Mindful Breathing, open your eyes, stretch, yawn and return to your activities renewed and refreshed.

When you complete your first Mindful Breathing practice, congratulate yourself! You've taken an important step towards a practice of Mindfulness Meditation and a calmer, healthier you.

Improved Well-being With Each Day of Mindful Breathing Practice


You'll begin to notice positive brain | mind | body benefits of Mindful Breathing practice within a couple of days. Those emotional and psychical benefits will grow with each day of practice. Aim for at least 10 to 15-minutes of Mindful Breathing in total each day, accumulated one to two minutes at a time. 

If you would like to practice Mindful Breathing for more time each day, so much the better. 

Podcast Episode for This Post

Listen to the "Mind Over Stress" podcast episode that leads you through the easy 3-step Mindful Breathing method by clicking the player below. 

If you don't see the player, go directly to the Mind Over Stress podcast website at http://MindOverStress.us

This episode is available on the site's homepage. 

Blessings, light, and peace,

Steve Carter

Stress Solutions, LLC | www.EFT-MD.com | Mind Over Stress Podcast: http://MindOverStress.us 

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