shades of grey

With all that’s taking place in our world right now (pandemic, violence, loss of security and even life), it’s easy to slip. No, not with alcohol (although that might be happening much more lately), and no, not on a banana peel, but with our thinking. Negative thought patterns and cognitive distortions flourish in difficult times. If we don’t pay attention to our own thinking (metacognition), we are liable to continue along with the same mental errors.

There is a branch of psychology, known as cognitive psychology, which focuses on mental processes. Cognition, or thinking, shapes our behavior and feelings. Furthermore, thoughts, behaviors, and feelings are in a constant relationship: one affecting the other. If we think of a negative event repeatedly, replaying it over and over in our mind, for instance, we can bet that we’ll feel lousy for the rest of the day. If we feel lousy and are holding onto some ugly thoughts, how do you think we may act or behave toward others or in a stressful situation? From another angle, let’s say that we do something without thinking (against our better judgment), and are left feeling guilty or embarrassed. This can lead to becoming fixated on the event, perhaps even labeling ourselves, or calling ourselves names. A downward spiral has begun with thoughts, behaviors and feelings all fueling each other.

Several decades ago, research by psychologists Aaron Beck and David Burns lead to identification of some of the most common cognitive distortions and the problems they can cause. Here, I will describe a few of them.

Black-and-White Thinking: This dichotomous, either/or thought pattern is also known as all-or-nothing thinking. Things are good or bad, right or wrong – there is no room for any shade of grey. Because the middle ground has been ignored, and only two sides or outcomes are believed to exist, there is little possibility in finding reasonable ground.

Overgeneralization: Does your inner voice like to use the words “always,” “never,” “every,” or “all?” If so, be on the lookout for falling into the trap of overgeneralizing. One or two single events cannot provide a reliable conclusion. We need much more data to make solid generalizations. For example, if you are stood up on a blind date, that doesn’t mean that blind dating is unreliable or that every scheduled blind date will lead to being stood up.

Catastrophizing: When something unpleasant takes place in your life, do you twist it into something potentially ‘off-the-charts’ disastrous? “A person who is catastrophizing might fail an exam and immediately think he or she has likely failed the entire course. A person may not have even taken the exam yet and already believe he or she will fail—assuming the worst, or preemptively catastrophizing.” (borrowed from GoodTherpay.org)

Should Statements: It’s fairly common to direct ‘should statements’ toward ourselves and others, even though the end result is no fun. Be on the lookout for “should,” “must,” or “ought” because they indicate that you are operating here. “She should have told me sooner!” “I should have arrived to class earlier.” “He ought to thank me for all I’ve done for him.” “I must ace this mornings exam!” If you feel guilt, shame, frustration, anger or bitterness, examine your thinking. Is this cognitive distortion common in your mental life? Should statements serve no healthy purpose and typically lead to feeling lousy. Spot them, challenge them and see what you discover.

A full list can be found online in blogs at goodtherapy.org and psychologytoday.com.

From a cognitive therapy standpoint, we can get a grasp on this whirlwind by first identifying maladaptive thinking – those pesky patterns of thinking that do us no good. Without attention or correction, a negative outlook on life can develop. The correlation with depression comes as no surprise. And again, without attention or correction, these negative schemas are likely to stick around, sometimes for a lifetime. This is bad for one’s health and no good for anyone’s long-term well-being.

A beginning step toward resolution, is to slow down and live ‘in-the-moment’ in order to increase awareness of cognitive distortions as they rise. Every time I have shared the above list with a university student or psychotherapy client – I’m talking hundreds, if not thousands of times – each one of them has quickly identified the distortion(s) in which he or she frequently operates. Just know that these are THAT common. Each time I share these with others, I look at my own patterns of thinking again and again. I’m grateful for the practice because thought patterns can become habitual and need frequent examination. It’s good practice to shine a spotlight on shades of grey.

By tracking our thoughts, we have the opportunity to increase our awareness of our own thinking habits. Do they serve us or would it be best to make some changes? This awareness allows us to challenge ourselves and choose more adaptive thoughts for a more positive way of living and being. There is no shame in adopting more thoughtful, enlightened responses and charting a new course.

 

Here’s to clear thinking,

Kim

To get my book, Extraordinary Dreams, CLICK HERE.

the body is always there

When you think about your life, what has been your guiding compass? Maybe it has changed over time, or evolved in some way. Our bodies can be this guiding compass, serving our highest good.

Our bodies are tools or vehicles providing us tangible or visual form to a feeling, a quality, or a state of being. How does this come about? Well, first know that the body is not the servant to the brain, as some believe. Through the practice of embodiment, and getting out of our head, we attend to sensations. From this calm, quiet space, we can gain new knowledge.

Let’s try a simple exercise: As you continue to read the next paragraph, maintain awareness of your posture. Be in your body fully, as you make any physical adjustments, scratch an itch, or shift your weight.

Yes, the body can produce new knowledge if we are patient and make room for it – areas of experience in which we were previously unaware can come forward. Embodiment is a non-verbal human trait. It is the present time felt experience of awareness in a moment as it is happening (Tantia, 2011). Embodied knowledge precedes cognitive awareness. Some have said that our autonomic nervous system is the system of the lived experience. By practicing the skills of embodiment, we may discover that some sensations do not have names or commonly used descriptive elements. That’s okay! One client I worked with earlier this week, used the term “Crinkly” to described his inner experience which was a combination of sensation with visual form located in a specific area of his body. Staying deeply in his body and experiencing what was manifesting in that moment provided him with information beyond what his thoughts, beliefs and judgments could offer. This bodily information system helped him make a decision about something he needed to do; The decision being an informed one from both his intelligence and his inner awareness.

Goldstein (1993) noted, “Practicing mindfulness of the body is one of the easiest ways to stay present in daily life…Our body is quite obvious as an object of attention, not subtle img_5092like thoughts and emotions. We can stay aware of the body easily, but only if we remember to do so” (p. 139). Are you still aware of your posture, in this moment?

With practice, we can experience embodiment while going about our day. If you are new to this, I invite you to put your electronic device down and close your eyes if that is comfortable for you. Take a few conscious abdominal breaths. Notice various sensations. Any areas of tension or numbness in the body? This is a beginning step which can expand embodied awareness with time dedicated to practicing.

Remember, the body is always there. Consider it a trusted guide, a lifelong friend, a forbearer of self-knowledge.

May we continue to blossom along with the coming spring season,

Kim

To order my book, CLICK HERE.

References:

Goldstein, J. (1993). Insight meditation: The practice of freedom. Boston, MA: Shambhala.

Tantia, J. F. (2011). Viva Las Vagus!: The innervation of embodied clinical intuition. The USA Body Psychotherapy Journal, 10(1), 29-37.

mindfulness

Everything I have shared here over the past four years, through the Conscious Chimera blog, has had an impact on my life. Every anniversary article, like the one I am writing this month, is extra special because they highlight subjects that are not only impactful, but have a special status in my life. Lucid sleep was the topic of Conscious Chimera’s 3rd anniversary article, and this month, for our 4th anniversary article, I will focus on mindfulness – it’s been over a year since I wrote on this subject. Mindfulness is a term that some have come to dislike. Is it because it is unclear, in vogue, an umbrella term, or something else? I don’t know, yet in this article I will provide some credible definitions and explanations to start. Mindfulness is so important because without an aware, mindful state, maintaining lucidity in dreams can be nearly impossible. Mindfulness practices support conscious dreaming and a conscious waking life.

So what is mindfulness? Mindfulness may be considered both a trait and a state of being, as well as a skill, and it may also be considered a practice or style of meditation. Through the cultivation of such a state, mindfulness expert Joseph Goldstein (1993) explains that mindfulness “uncovers the characteristic nature of experience itself.” But let’s not jump too far ahead. Becoming more mindful can be simple.

There are numerous ways to enter this “wakeful” state: anything that brings attention into the here-and-now by way of body, breath, and sensation, Goldstein (2013) explains. Consider these additional explanations by others in the field:

Mindfulness is bringing “neutral attention and non-judgmental awareness to body, breath, and sensations as well as anything passing through the field of awareness” (Desai, 2017, p. 230). Jon Kabat-Zinn, in a 2012 interview, stated, “Mindfulness is about love and loving life.” How perfect for this time of year – I’m a big fan of Valentine’s Day. Rick Hansen explains mindfulness in simple terms. He says, mindfulness means “being able to stay in the present moment, moment after moment after moment.” Sounds easy, but even simple tasks like this can be challenging. After all, most human minds are used to doing what they want to do, whether that be fixating on an issue from the past or imagining what can be cooked for dinner later that day.

Even with the simplest and most clear definitions, mindfulness is a huge topic, to include a variety of diverse practices, with no single agreed upon meaning (Davidson & Kaszniak, 2015). Disciplines such as yoga, tai chi, or qi gong cultivate mindfulness. Anyone can benefit from these.

As a psychologist who serves a lot of parents in my psychotherapy practice, I often get asked if mindfulness can be taught to children, and how to go about that. Yes, we can definitely teach mindfulness to children. According to Goldstein (2013), second graders have said, “Mindfulness really gets me calm,” and “Mindfulness helps me get better grades.” Isn’t that what every parent wants to hear? Other children have said “Mindfulness helps me calm down when I get upset. It also helps me with sports and to go to sleep at night.” Further more, second graders have stated, “Mindfulness is the best thing I have done in my life,” and “I love mindfulness.”

Both adults and elementary school aged children can begin their mindfulness journey in the simplest of ways. For example, attending to sensation while washing your hands is img_4983one way. What does the soap feel like on the skin? And the sensation of the water running over the skin? Is the water hot, warm, cool, or cold? Another way of practicing mindfulness is to ring a chime or bell, then stay completely focused on the sound until it is no longer detectable. After, notice all other sounds in the environment. A third example could be to smell some things in your environment and really stay with the scent. If your lunch is in front of you, that makes this easy. If not, look for flowers during a walk, or a bouquet at the office. From the two photos here, you probably have an idea of what I love to smell – haha! Seriously, if you are at all like me, you might even carry a sachet of dried flowers or an essential oil in your bag. This is one of the reasons why I make dream pillows (see my product page for an idea). A final example for this article would be to stay connected to your breath. Notice each inhalation and each exhalation. Are you img_4965taking long deep abdominal breaths, or are they shallow, in the chest? Just noticing and staying connected to the senses and the body are ways of entering a mindful state. I hope you are encouraged to bring mindfulness into your daily life.

Research on mindfulness reflects numerous benefits of a sustained mindfulness practice for both body and mind. If you live in Northern California, consider attending my upcoming March presentation: The Art of Presence 101

Interested in knowing more about mindful-based practice? Write to me at kmascarophd@gmail.com

May you be mindfully aware in your daily tasks and your wildest dreams,

Kim

To order my book, click here!

self-care

Happy new year to you all! This month’s article is not about resolutions, but about something we should be doing regularly (and probably should have been doing all along): that is self-care of the mind, body, emotions and spirit. It’s never too late to start – anytime is a good time. How about now?

Sure, it’s nice to take a steamy bubble bath, or buy something nice for ourself when we can afford it, even indulge in a sweet treat, or get a mani-pedi…you name it. However, caring for the self goes much deeper. I was exposed to this concept around 1999 or 2000 after having worked in the child abuse prevention and trauma field for a brief period of time. For the last 20 years, I have had a self-care regimen of some kind. Still, I have been treated for vicarious traumatization (VT) and secondary traumatic stress (STS)/compassion fatigue (CF) due to all the exposures in my field and my particular work as a trauma therapist over the years, in addition to my own history. Life can be complicated and we can be complicated creatures. No one self-care routine is best. They can differ drastically from individual to individual. One routine may feel sufficient for months, then suddenly more support may be needed in one or more areas. A lot of what professionals teach regarding self-care, we can learn on our own with some research and thoughtful consideration. If you are experiences symptoms of VT, STS/CF, consult with a professional – that is a licensed psychologist or licensed psychotherapist specializing in trauma. After all, it is an opportunity to have another offer evaluation, new ideas and emotional support through a heightened self-care process.

Sometimes, self-care is divided up into physical, mental, emotional, spiritual categories, which is alright, but I prefer to look at things differently because one action, or domain, can support each of these categories.

One major self-care domain is Time in Nature. Getting regular time in the great outdoors and away from busy city life can do wonders for our nervous system and for calming theIMG-4846 mind and the emotions. Taking in fresh air while surrounded by plants and trees is a gift in itself. We can connect spiritually in nature as well. After all, everything is alive. Some people I know go camping (sleeping on the ground directly) every season while others dedicate a weekend day to beach walks, forest trail running or engaging in the practice known as Earthing. Earthing, sometimes also referred to as Grounding, is basically walking barefoot on dirt or grass (not on concrete) for example, like our ancestors did. The last time I did this, it was 45 degrees outside. My feet felt the chill of the ground, but I was bundled up everywhere else, so I was fine. The practice of Earthing is recommended in order to absorb some earth energy, as the planet is negatively charged. IMG-4842The build up of positively charged free radicals throughout the day can be tamed through Earthing due to it’s antioxidant effect. It’s an anti-inflammatory technique! Instead of coffee, try 15 minutes of Earthing in the afternoon as a caffeine substituting self-experiment for relieving grogginess. If getting your shoes off is impossible, do not give up – do it with bare hands instead.

Another major domain in my life is Organic Whole Food, Plant-based Eating. I used to complain (a lot) that organic purchases were too expensive, and that I didn’t have time to cook. Then I had a wake-up call teaching me that buying cheap food on the fly can lead to expensive medical treatments needed to correct a problem I encouraged through my behavior and choices. The inflammatory garbage I was putting in my mouth most days came with a cost. Basically, it’s pay now or pay later with a potentially bigger cost. This decade, it is even more critical since hundreds of new chemicals are being introduced into the environment each year. We know (for years now actually) that babies are born with toxins in their umbilical cord blood. Pregnant mothers’ blood carries many toxic chemicals too, of course. This develops by way of environmental exposures, one being the pesticides in processed and conventional foods. Thinking more about costs, some organic choices are very affordable, such as bulk beans, grains, and even certain fruits and vegetables are similarly priced to conventional. If it’s possible to grocery shop with a friend or family member with similar interests, the experience can be educational, curious, and maybe even fun. Eating as clean as possible offers benefits not just for physical health, but mental and emotional health as well. It’s true – consuming organic foods can be a support for optimal mental and emotional functioning.

An additional major domain is what I’ll label as Cleaning. Our entire being –mind, body, emotions, spirit – can benefit from regular cleaning. By cleaning, I mean committing to actions that invoke reflection, gratitude, clarity, protection, and especially release. Here are some examples:

Unstructured, reflective journaling,

Warm epsom and Celtic sea salt baths,

Writing gratitude lists (at least 10 things I am grateful for),

Mindfulness practices including meditation and guided imagery,

Energetic services such as Reiki or acupuncture,

Tracking dreams and looking for patterns and themes,

Adopting a short home-based energy medicine routine (see November 2019 article),

Getting lost in a craft such as knitting, painting, or coloring mandalas.

That’s only eight examples, but naturally, there are dozens and dozens of ways to clean. I clean daily-to-weekly. How about you?

Most of the ideas I have shared here can be combined in a variety of ways and many of them support more than just one aspect of ourselves. What you see here is by no means an exhaustive list, so add to it, and please share your ideas with me. Remember, a solid self-care routine can be done at-home and cost nothing, or if you have extra funds, hiring a service provider can be very nice.

Everyone wants their personal compass pointed in the direction of good health, happiness, meaning and connection. The power to make changes lies within each one of us. There is no rule saying that changes must be drastic or come all at once. Every small step we make in the right direction for our lives and the lives of our loved ones is well worth it in my book. May this new year bring all good things your way!

 

2020 blessings to you and yours,

Kim

#selfcare

To order my book, click here!

intention + affirmation = empowerment

So I see that I got a little behind on blogging. I’ve been so focused on yoga nidra and the homework requirements between the courses/workshops that time flew right on by! I’m delighted to share with you that I recently completed the 100 hour (basic level) certification in IAM yoga nidra, recognized by Yoga Alliance (IAM stands for Integrative Amrit Method). Now I am back at home, ready to return to my writing. Earlier in 2019, I blogged about dream yoga, yoga nidra and related practices, so I won’t go into definitions here. Instead, I will write about a specific aspect: #intention and #affirmation.

Before we jump in, I’d like to make a distinction for clarification. Scholarly journals include studies revealing the effects of self-affirmations for a variety of behaviors. Within social psychology, self-affirmation theory looks at how people adapt to threats or information related to one’s self-concept. People are motivated to maintain integrity of the self. Sometimes the effect of self-affirmation is impressive, other times, neutral. Much of the research is focused on health outcomes like smoking cessation, appointment attendance, dietary and exercise regimens. Basically, when it comes to cognitions, or human thought processes, healthy self-talk and positive language use can’t hurt. It reaches into concepts of self-adequacy and self-integrity. On the flip side, we know that harmful, negative thoughts have an ugly impact on human development, adaptation, and success potential. I needed to mention self-affirmation theory (similar to cognitive dissonance theory) so that we know what we are NOT talking about. Instead, what we are talking about today, is something much more conscious. Something closer to a personal motto or mantra, if you will.

I’ve been thinking a lot about intentions and affirmations, and how these ideas extend beyond ego to touch on the transpersonal or spiritual. I’ve used intentions and affirmations with clients and with myself over the years in a variety of ways. They have supported my daily routines, meditations, and everyday attitudes. There is a difference between these two terms – intention and affirmation – but sometimes they are used interchangeably. Kamini Desai of the Amrit Yoga Insitute taught me that by consciously withdrawing attention from our tendencies, and instead placing attention/action in the direction we want to go, we thereby set intention. According to the American Psychological Association (APA) Dictionary of Psychology, an intention is any directedness in one’s thoughts or behaviors, whether or not this involves conscious decision-making. Simply put, an intention is a direction (without a specific endpoint). Intention is in opposition to reaction. It’s important that an intention resonates deeply, with all parts of us, so it can be a focal point for a long time. I often include Cognitive Behavioral Therapy (CBT) in my psychotherapy practice – in those cases, intention setting typically involves deliberate decision-making. I recall one client who struggled with follow-through all her life (this was ongoing) and feared that she would not graduate (a new, specific goal). We worked on practicing new behaviors over several sessions. Even img_4580though this memory is a few years old, I recall that the intention we used was something like ‘I persist and complete tasks with ease.’ Like the photo here, we have to climb our way out of things and it can feel tiring with life’s hurdles, but our perception matters. We can sprinkle our climb with rose petals (gentle intention supported with loving affirmation). When cultivating an appropriate intention for hypnotherapy or a meditation practice such as yoga nidra, I often rely more on intuition. This is because I am operating from a bit of a different space – after all with CBT, it’s more analytical. In both cases, for me, there is embodiment, mirroring, and attunement, yet CBT adds analysis of thought and behavior. When I relax and tap in to the heart center, and get out of my head, I have found that a trusted intention naturally emerges for myself or for a client or group. Here are some examples that one of my yoga teachers, Dr. Desai, shared with me:

I am timeless presence.

I am a carrier of peace.

I rest in the power of divine presence.

I recognize the way the universe supports me.

I ask for what I need.

Trust that you’ll know it’s the right one when you sense its resonance, perhaps through a subtle shift in the body. Keep it short and concise if possible. Ask yourself, Does this intention help me grow, become better, relax into life? If yes, then you are on the right track. I still recall this one from when I was working toward hypnotherapy certification in 2005: I am open, intimate and connected with others. Anytime my thumb and forefinger touch (anchoring), that phrase immediately comes into my awareness. That has grown to become, I stand in wholeness for 2019. Both of these intentions have served me for many months, and in the first example, many years. They allow me to settle in to my body and engage the world as it is.

As stated, intention and affirmation are terms often used interchangeably, yet to be technical, the specific distinction is that affirmations support the intention. Mornings are a wonderful time to set an intention, and throughout the day, one to three affirmations can be repeated to support that intention. Alternatively, one can simply return to the original intention. Or one can bring in the affirmation throughout the day.

Affirmations I have used with others when facilitating yoga nidra, or in my own practice are,

I open my heart completely and surrender fully and embrace totally what is present.

My body is the light – my heart is unconditionally open.

I shift out of reactivity and accept what is.

I am the designer of my destiny.

I trust the wisdom of my body to heal itself.

Everyday, in every way, I get better and better. (This final example might make a nice intention as well).

As long as there is total resonance while using affirmative, positive language, you can’t really go wrong. Just remember that an intention is like an orientation on a compass, which is often long-term, whereas an affirmation supports that direction and can change daily.

Intentions and affirmations can be written down and read or said aloud, proclaiming it to the universe. I say that it’s best to do both! They are often inserted in a hypnotherapy or yoga nidra session. Intentions and affirmations for future use might even emerge naturally as I guide my clients to the surface of awareness near the end of a session. For this reason, I advise keeping a notepad and pen at arm’s length.

When I teach on how to construct a vision board, intentions and affirmations are at the forefront. Even though a vision board is usually crafted in support of a specific goal with img_4549an end date, one can also be created as a reminder to keep our internal compass pointed in a particular direction. Think empowerment! Daily affirmations can enhance and fuel the totality of the vision board experience. This visual tool is as powerful as intentions and affirmations themselves. To learn more, write me or attend my vision board class in Auburn, CA this December.

Happy Fall,

Kim

#empowerment

To order my book, click here!

dreams save lives

A recent series of events, including dreams of colleages, friends, as well as dreams of my own, inspired the writing of this article (after interviewing Dr. Burk) at this particular time. My hope is that we continue to trust our fullest human potentials, including how dreams can help us see diseases developing, heal them, and even better, warn us to change course prior to an illness developing!

It was spring 2018 when I was introduced to Kathleen O’Keefe-Kanavos (dream teacher and three-time breast cancer survivor). Our introduction was online, as I was invited to be a guest on her webTV program (see kathleenokeefekanavos.com) featuring upcoming conference presenters of the International Association for the Study of Dreams (IASD). Just a couple of months later, I met Larry Burk, MD, CEHP, a holistic radiologist, at the IASD conference (asdreams.com), which took place in Arizona. Both were in attendance and promoting their recently published book Dreams That Can Save Your Life: Early Warning Signs of Cancer and Other Diseases. It was hot-off-the-press and I knew I just had to read it. Needless to say, I read the book and must tell you that I hadn’t read anything quite like it. This book is filled with startling true stories of men and women whose dreams predicted disease and, for some, even guided them through the healing process. The authors want to bring dreaming back into Western medicine, giving dreams the attention they deserve. I wanted to learn more about the studies currently taking place, so I interviewed Dr. Burk in April 2019. Here is what he shared with me.

Early on, Dr. Burk had a few close friends who had dreams warning them of breast cancer – I’m thinking, this research is personal. Furthermore, Burk himself is a dreamer and has a strong relationship with his dream-life, using them for guidance. He has been tracking his dreams for over 30 years. Knowing that dreams have guided Burk through his life, I asked him about his decision to leave his education direction position at Duke in 2004 only to return to Duke in 2015. His decision to leave Duke (Integrative Medicine Center) was propelled by a series of synchronicities, while his decision to return to Duke (University Medical Center) was supported by a dream. When unsure whether to return and accept the offer to return to Duke, he decided to use a dream incubation technique – writing a question in his dream journal regarding the decision needed to be made. You can read Burk’s entire dream in Dreams That Can Save Your Life. We discuss our trust in dream incubation as well as synchronicity. At that point, I share with him ways I use the Tarot to guide me and to help me understand my dreams at a deeper level. Burk and I have both attended, and very much appreciated, the Tarot and Dreams workshops at IASD conferences. We also both own a copy of Sidewalk Oracles: Playing with Signs, Symbols, and Synchronicity in Everyday Life by Robert Moss. Our appreciation for dream journaling, synchronicity, art, and Tarot, bring our discussion to life. We acknowledge that there are so many ways to work with dreams!

Like my own journey, Burk has trusted dreams to guide in career decisions. In addition, Burk was guided by dreams during the editing process of his first book, Let Magic Happen: Adventures in Healing with a Holistic Radiologist (2012). He recalls a series of initially puzzling dreams that led him to make particular wise decisions.

I wondered if he has lost colleague-friends over his deep interest and belief in predictive dreams. In 1987, when his interest in alternative ways started to develop things were alright. Burk believed he was protected from harsh feedback during those years. No serious push-back came up until 1996, when his work in mind-body medicine peaked. In 1999, however, some wanted him fired! These days, Western medicine has not progressed much with regard to dreams and health.

We both highly recommend keeping a dream diary, and sharing warning dreams with others, especially your medical doctor. Overall, Western medicine is not very friendly towards the use of dreams as diagnostic tools, yet the countless reports of how they have saved lives warrants taking a more open-minded approach. Case in point, Burk’s TEDx talk in Raleigh, NC (2016), was eventually censored/banned, claiming that it was unscientific. His TEDx coaches encouraged him to be very conservative and to approach everyone in the audience as a skeptic. They encouraged him to wear a suit even, instead of the informal shirt he had chosen. Burk shares with me how he complied with the demands, and believes he approached his presentation conservatively. You can find his TedX talk on YouTube today. I hope you watch it and see for yourself. We both watched Dr. Christopher Kerr’s Tedx talk (Buffalo), I See Dead People. This talk focused on dreams of the dying in palliative care. So some areas of medicine are more open-minded.

In 2012, Burk’s interest in this area developed. With a few stories in hand, he began research on dreams and medical implications in 2013, which was published two years later. Burk credits Bob Van de Castle and Stanley Krippner as initial inspirations and cheerleaders of his work! Van de Castle suggested he present his research at an IASD conference, yet had passed away before he was able to publish his paper. More recently, he conducted a three-month pilot study on dreams of women who are having breast biopsies. This was submitted to an academic journal awaiting decision. How many women are actually having dreams related to their breasts before biopsies? How many women are even writing them down, or keeping a dream journal? We know some women who are having warning dreams! But, without logging dreams how could anyone know?

In addition to research, Burk is also very passionate about doing his healing work with tapping (He has his version of EFT, called EDANVIR) and dreams. One of his early online clients was suffering greatly. She had recurring dreams of childhood trauma and abuse provoking deep feelings of anger, and lived with fears of not being able to make it on her own. Fear and anger were in the forefront. Burk taught her to tap on these emotions. Following the session, the client reported powerful healing dreams where she becomes rescuer with superpowers. Her harsh medical symptoms vanish and her lifestyle improves greatly. With this case, Burk said, the dreams tell you what to tap on, then later, tell you if the treatment is working. This is one of many examples of dreams coming in service as tools for diagnosis and recovery processes.

I hope the information and stories here have prompted you to begin or continue using a dream journal and to trust in your dreams. Dr. Burk can be contacted via his website: larryburk.com. Take a look – you are sure to be intrigued and educated within its pages.

May Your Dreams Be Your Medicine,

Kim

mindfulness in waking and dreaming

Happy new year! May 2019 bring you and yours much peace, good health, personal fulfillment, and joy. I’ve been working on this article for a couple months uncertain whether a more inspiring topic would come to me and take the place of this one. Then, like anyone with a burning new year’s resolution, I committed to action. For me, I (once again) joined a yoga center and embarked on a journey. After today’s class, I feel certain that this is the right topic to share with you at the beginning of another year, as January is for many people, a time of renewed commitment, planning, and setting the course for the new year ahead. Below, you’ll notice that I have some things to say about mindfulness – a practice I have been faithful to and in awe of, in both waking and sleep states, for the past 15+ years.

Take a seat for a moment…and just breath. As you softly gaze downward, do nothing else, except breath. Pay attention to the temperature of the air moving into the nostrils at each inhale. Notice the subtle movement of the belly as the lungs fill. Pause. Any sensations present at the moment just before exhalation? Exhale deelply, fully. Repeat, and repeat again as you move throughout the day.

Mindfulness is state – an active state of being with conscious observation. The instructions above are an example of just one way to begin. It can be considered a type of meditation, rooted in Eastern philosophy. It is not easy, yet remarkably simple. In img_3110mindfulness we bring our attention to present moment awareness, observing one thing or experience at a time –whether a thought, a feeling, a sensation- without interpretation, identification or judgment. We simply experience what is. Through this level of nonjudgmental observation without attachment to any of it, we can learn a great deal about the nature of being and the nature of mind. It may quickly become apparent that we typically follow our stream of thoughts, which are often out-of-control, and more often than not, in the fantasies of past or future. We are minimally aware of what’s living in the present moment, minimally aware of our own breath.

Through consistent mindfulness practice we awaken to our current experience, instead of looking into the past or toward the future. Busy city lifestyles don’t allow the room for such stillness, which is why I teach and practice this with almost every client I see. When we are determined to make room for mindful awareness, we reap the many benefits as noted in countless scientific publications.

Those that practice mindfulness meditation exercises often do so for the many known health benefits as evidenced by clinical trials. These include reductions in stress, anxiety,img_3111 pain, depression, insomnia and high blood pressure (hypertension). With continued practice, sleep and attention also improve, and this is where consistent mindfulness practice can support conscious, or lucid, dreaming.

Now how about mindfulness in the sleep state, during the time when the body slumbers? To dream mindfully, with conscious awareness, one must first be able to have basic dream recall, and, of course, be able to sustain awareness in the moment. Daytime mindfulness practice has supported my extraordinary dream experiences for years, so I am faithful to it. One must also be able to bring the body into a relaxed state so as to bring about sleep. The combination of relaxation and focused attention (at the same time) does wonders for conscious dream support. When the body can relax and fall asleep while simultaneously maintaining focus, a new world opens up to us. Here, for this January article, I’ll focus on just one way of going about this.

World-renowned dream researcher, Stephen LaBerge coined the term W.I.L.D., which stands for Wake-initiated Lucid Dream. LaBerge’s WILD technique can be practiced in order to do just that – enter a lucid dream (knowing we are dreaming while dreaming) straight from the waking state. This way, there is no loss of consciousness, so some very unique and unexpected sensations will be noticed. This is just one “style” of lucid dreaming, considered by some to be an advanced technique. Some would refer to this experience as an OBE, while others, a form of lucid dreaming. And for others, there would be no distinction made at all, as the experiences of consciousness are just that, resting along a continuum of soul existence.

For a WILD to occur, one maintains “continuous reflective consciousness while falling asleep,” notes LaBerge and DeGracia (2000). This is a rare event, when compared to becoming lucid from a non-lucid dream state (over 80% of lucid dreams occur this way). In addition, WILDs occur more often during afternoon naps and in the early morning hours. I believe that this is due to the body having already had some rest. Don’t let any of this discourage you. With practice a W.I.L.D. can take place – I have had many WILDs myself, the majority of which have taken place shortly after sunrise. That’s because I have set that time aside and know that I have had enough rest that I can maintain focus, without slipping into sleep as quickly as I do at night after a long day. While I have scheduled time for this activity, it’s worth knowing that others have reported experiencing a spontaneous WILD, just for the record.

When we dream like this, consciously, it is very possible to recall details of our daily lives. We can make a plan of action before sleep, then act on those plans when recalled in the conscious dream state. Imagine the many stimulating and profound experiences waiting for us in a lucid dream!

For the sequence of steps and detailed instruction, either go to LaBerge’s website: lucidity.com, pick up one of his books, or listen to him talk about the technique in a youtube.com video.

Remember, not only can mindfulness be practiced in the waking state, but it can also be practiced in the dream state. A plan of action could be that once we become aware of img_3109being conscious/lucid in the dream state, we sit and begin meditating, toning, or praying. I have found that the more mindful I become in one state, the more mindful I am in the other state (waking or sleeping). So, making an attempt to practice mindfulness 24 hours a day is possible.

Mindfulness exercises vary from highly structured to loosely structured – both offer the highlighted health benefits listed above. I recommend daily practice for several months while also keeping a journal to record reflections and anything newly discovered.

All the best on your 2019 journey!

Kim

~For more on mindfulness, refer to Joseph Goldstein, and Jack Kornfield, PhD and take a look at these resources:

mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

psychologytoday.com/us/blog/mindfulness-in-frantic-world/201801/what-exactly-is-mindfulness-it-s-not-what-you-think

time.com/1556/the-mindful-revolution

~For more on lucid dreaming, check out the following:

Lucidity.com

dreaminglucid.com

deepluciddreaming.com

mossdreams.com

~You may enjoy reading the many books of Clare Johnson, PhD, Robert Moss, Robert Waggoner, and Stephen LaBerge, PhD.