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2012年9月6日 星期四

Evidence of Spirit (Part 2) - The Inner World (Your Journey Begins Within)


You may have often heard it said that your Spirit is "within you." This is an absolute truth, but what does it mean exactly? By within you, does it mean that your Spirit is somewhere inside your body? Well, yes and no. If the mental image which comes to mind when you think of your Spirit being within you is like unto that of any of your internal bodily organs such as your kidneys or intestines or even your heart, then no. From a literal sense, your Spirit is not actually anywhere inside you materially; yet you have to go within yourself to find it. I know this sounds like a bad riddle, but unraveling this paradox is the key which unlocks the first of many doors you'll have to open along your journey to discover your Spirit. The apparent contradiction of this paradox is reconciled by putting the word "within" in its proper context.

To go within yourself means to shut yourself off from the bombardment of external stimuli. Perceiving your Spirit through all the "noise" which continually beats upon your physical senses is just shy of impossible when you have only a vague idea as to what exactly it is you're supposed to be looking for in the first place - an intangible something called your Spirit. The evidence of Spirit is verily all around you, but the only place it can be touch is within you. And as a matter of course, all outward evidence of the Spirit's existence will go unnoticed by your consciousness until such contact is made. The more you connect with your Spirit, the more cognizant you will be of its illumination centered not only within you, but in everything around you.

Imagine a person who is blind, deaf and unable to smell, taste or tactilely feel anything. Such a person is locked within themselves wouldn't you say? They are not locked within any particular place inside their body such as their kidneys or bones. However, lacking the capacity to interact with outside stimuli forces such a person's focus to turn in on itself and explore those things which are generally unseen, unheard and not sensed through any physical organ. That which your physical organs can sense is considered external. So going within yourself, exploring what is internal, means exploring those things about you which are unseen, unheard and not sensible by means of any physical organ. This is not to suggest that you have to subject yourself to total sensory deprivation in order to go within yourself and discover your Spirit, such a course of action would not only be extreme, but wholly unnecessary. Simply withdrawing your attention from the information you are receiving through your physical senses is all that's required to go within yourself. Why madden yourself with the impossible task of trying to block every source of external stimulation when you can quite simply cultivate the art of just ignoring such stimuli? Whether you realize it or not, you are actually quite adept at doing this. Every time you drift off to sleep, you are going within yourself.

Still, consciously withdrawing your attention from external stimuli while you're in a "waking state" takes practice, but such effort will be rewarded countless times over. It is part of some practices of meditation. There have been multitudes of meditative techniques crafted over the centuries which are available for you in your efforts to make use of. The best meditation technique is the one that's right for you. Whichever meditative technique best helps you withdraw your attention from those things happening outside yourself, is the meditative technique you should use. The natural result of withdrawing your attention from those things outside yourself is that your focus turns to those things within.

You can examine every corner of this Earth from now until eternity and you will never come across your Spirit. It is only when your focus turns in on itself that a whole new world opens up to you. And it is here, on this internal landscape, that your journey to discover your Spirit can now begin. "Eden" is within you. It was the ego which was cast out from this garden of paradise; your Spirit never left.




Evette Gardner is an author of 21 Days to a Changed Life and other spirituality topic eBooks. She currently resides in Boston, Massachusetts. You can read more of her articles on her web site.





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2012年7月11日 星期三

Evidence of Spirit (Part 2) - The Inner World (Your Journey Begins Within)


You may have often heard it said that your Spirit is "within you." This is an absolute truth, but what does it mean exactly? By within you, does it mean that your Spirit is somewhere inside your body? Well, yes and no. If the mental image which comes to mind when you think of your Spirit being within you is like unto that of any of your internal bodily organs such as your kidneys or intestines or even your heart, then no. From a literal sense, your Spirit is not actually anywhere inside you materially; yet you have to go within yourself to find it. I know this sounds like a bad riddle, but unraveling this paradox is the key which unlocks the first of many doors you'll have to open along your journey to discover your Spirit. The apparent contradiction of this paradox is reconciled by putting the word "within" in its proper context.

To go within yourself means to shut yourself off from the bombardment of external stimuli. Perceiving your Spirit through all the "noise" which continually beats upon your physical senses is just shy of impossible when you have only a vague idea as to what exactly it is you're supposed to be looking for in the first place - an intangible something called your Spirit. The evidence of Spirit is verily all around you, but the only place it can be touch is within you. And as a matter of course, all outward evidence of the Spirit's existence will go unnoticed by your consciousness until such contact is made. The more you connect with your Spirit, the more cognizant you will be of its illumination centered not only within you, but in everything around you.

Imagine a person who is blind, deaf and unable to smell, taste or tactilely feel anything. Such a person is locked within themselves wouldn't you say? They are not locked within any particular place inside their body such as their kidneys or bones. However, lacking the capacity to interact with outside stimuli forces such a person's focus to turn in on itself and explore those things which are generally unseen, unheard and not sensed through any physical organ. That which your physical organs can sense is considered external. So going within yourself, exploring what is internal, means exploring those things about you which are unseen, unheard and not sensible by means of any physical organ. This is not to suggest that you have to subject yourself to total sensory deprivation in order to go within yourself and discover your Spirit, such a course of action would not only be extreme, but wholly unnecessary. Simply withdrawing your attention from the information you are receiving through your physical senses is all that's required to go within yourself. Why madden yourself with the impossible task of trying to block every source of external stimulation when you can quite simply cultivate the art of just ignoring such stimuli? Whether you realize it or not, you are actually quite adept at doing this. Every time you drift off to sleep, you are going within yourself.

Still, consciously withdrawing your attention from external stimuli while you're in a "waking state" takes practice, but such effort will be rewarded countless times over. It is part of some practices of meditation. There have been multitudes of meditative techniques crafted over the centuries which are available for you in your efforts to make use of. The best meditation technique is the one that's right for you. Whichever meditative technique best helps you withdraw your attention from those things happening outside yourself, is the meditative technique you should use. The natural result of withdrawing your attention from those things outside yourself is that your focus turns to those things within.

You can examine every corner of this Earth from now until eternity and you will never come across your Spirit. It is only when your focus turns in on itself that a whole new world opens up to you. And it is here, on this internal landscape, that your journey to discover your Spirit can now begin. "Eden" is within you. It was the ego which was cast out from this garden of paradise; your Spirit never left.




Evette Gardner is an author of 21 Days to a Changed Life and other spirituality topic eBooks. She currently resides in Boston, Massachusetts. You can read more of her articles on her web site.





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2012年3月14日 星期三

Are There Useful Self-Help Treatments for Depression? A Review of the Evidence


Depression is a mental illness that is common and can affect anyone. Depressed people experience a low mood or disinterest in life, as well as trouble sleeping and concentrating, overwhelming fatigue, and feeling suicidal and worthless. Recommended treatments for depression include antidepressants and psychotherapy. The most common type of antidepressants are selective serotonin reuptake inhibitors, which work well for moderate to severe depression. Different types of psychotherapy include cognitive behavior therapy, problem solving therapy, and interpersonal therapy. However, many people self-treat their depression with techniques that often don't involve a professional. Self-help treatments are often preferred as an initial option when symptoms are still mild.

There are many self-help treatments that have been suggested as helpful for depression. These include different herbal remedies, dietary supplements, changes to diet and lifestyle, psychological techniques, and physical or sensory techniques. Yet are they likely to work for you, or are they a waste of effort, time and money? Scientific research can provide guidance about what treatments are likely to be helpful, and which should be left on the shelf. It's possible that treatments that have personal testimonials may work for you even if they haven't been researched thoroughly. However, you can be much more confident that treatments will work for you if they have shown effectiveness for a group of people in a scientific study. Scientific studies can show that treatments are effective regardless of whether people improve naturally with time, or expect to improve. This article will give an overview of what self-help treatments are effective for depression as shown by scientific research. Only evidence from high quality studies (randomized controlled trials) will be examined.

Helpful treatments

Bibliotherapy

Bibliotherapy is another name for self-help books. The helpful ones use cognitive behaviour therapy to change thinking and behaviour patterns. Several studies suggest it is helpful for depression. However, it may require a lot of motivation to persist with the treatment to see benefits.

Computerized cognitive behaviour therapy

This is similar to bibliotherapy but uses the internet or a computer program instead of a book. Several studies suggest it is helpful for depression. However, it may require a lot of motivation to persist with the treatment to see benefits.

Distraction

Thinking about or visualizing pleasant or neutral thoughts (e.g. the shape of the African continent) may help improve depressed mood temporarily. Studies show that it is better than sitting quietly. It may help if you often think about why you are depressed and the negative outcomes from depression.

Exercise

There is good evidence that exercise is helpful for depression. It is not clear whether aerobic exercise (e.g. running) is better than anaerobic exercise (e.g. weights). The amount needed to be beneficial is also unclear.

Light therapy

Light therapy uses a device to expose the eyes to very bright light for a period of time each day. The evidence is strong for winter depression (or seasonal affective disorder). It may also have a small benefit for non-winter depression.

Pleasant activities

Systematically doing more of the activities you usually enjoy is likely to be helpful. Studies with supervision by professionals show it helpful for depression. However, it may be less helpful when done on your own.

Relaxation training

Progressive muscle relaxation is learning to relax by tensing and relaxing specific muscle group. It can be self-taught from books or audio instructions. Several studies show it is helpful for depression, though less helpful than psychotherapy.

S-adenosylmethione

S-Adenosylmethionine is a compound that is made in the body and is available as a supplement. It is involved in many biochemical reactions. It also helps make serotonin, a brain chemical targeted by antidepressants. Studies generally show it is helpful for depression. However, the dosage required is unclear.

Sleep deprivation

Sleep deprivation is staying awake for the whole night or restricting sleep to part of the night. Studies show that many people find it temporarily improves depression. However, the effect disappears once sleep is resumed.

St John's wort

St John's wort is a traditional herbal remedy for depression. It is available as a supplement. Studies consistently show that it is better than a placebo for mild depression. Be aware that herbal supplements are not usually well regulated, and that brands may differ in their effectiveness. It also interacts with some medications, so check with your doctor before using.

Promising treatments

These treatments show promising evidence, but more studies are needed to be sure.

Autogenic training

Autogenic training is the regular practice of simple mental exercises in body awareness for relaxation. One study showed encouraging results.

Borage

Borage is a herb traditionally used in Iranian medicine. Its flowers can be used in herbal teas. One study found it was better than placebo for depression, but more studies are needed to be sure.

Carnitine

Carnitine is a nutrient produced by the body and is available as a supplement. Carnitine has been tested in 3 studies for a mild form of depression called dysthymia. Promising results were shown for older adults.

Massage

Massage by trained therapists has promising evidence for depression.

Negative Air ionization

A negative air ionizer is a device that uses high voltage to electrically charge air particles. One study showed it helpful for winter depression (seasonal affective disorder).

Saffron

Saffron is a spice made from the Crocus sativus flower. It is used in Persian traditional medicine. Several studies show that saffron is a promising treatment for depression.

Yoga

Yoga exercises the mind and body through physical postures, breathing techniques and meditation. Initial evidence suggests it may be helpful for depression.

There are many other self-help treatments, but these were not reviewed because they have not been studied in good quality studies.

Content adapted from Morgan AJ, Jorm AF: Self-help interventions for depressive disorders and depressive symptoms: A systematic review. Annals of General Psychiatry 2008, 7:13.




Amy Morgan is a PhD candidate from the University of Melbourne, Australia. She has published 20 peer-reviewed papers in mental health and is the creator of Mood Memos http://www.moodmemos.com. Mood Memos are free emails with info and advice to help improve mild depression symptoms. Visit the website today to start receiving Mood Memos.





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2012年1月23日 星期一

Evidence of Spirit (Part 2) - The Inner World (Your Journey Begins Within)


You may have often heard it said that your Spirit is "within you." This is an absolute truth, but what does it mean exactly? By within you, does it mean that your Spirit is somewhere inside your body? Well, yes and no. If the mental image which comes to mind when you think of your Spirit being within you is like unto that of any of your internal bodily organs such as your kidneys or intestines or even your heart, then no. From a literal sense, your Spirit is not actually anywhere inside you materially; yet you have to go within yourself to find it. I know this sounds like a bad riddle, but unraveling this paradox is the key which unlocks the first of many doors you'll have to open along your journey to discover your Spirit. The apparent contradiction of this paradox is reconciled by putting the word "within" in its proper context.

To go within yourself means to shut yourself off from the bombardment of external stimuli. Perceiving your Spirit through all the "noise" which continually beats upon your physical senses is just shy of impossible when you have only a vague idea as to what exactly it is you're supposed to be looking for in the first place - an intangible something called your Spirit. The evidence of Spirit is verily all around you, but the only place it can be touch is within you. And as a matter of course, all outward evidence of the Spirit's existence will go unnoticed by your consciousness until such contact is made. The more you connect with your Spirit, the more cognizant you will be of its illumination centered not only within you, but in everything around you.

Imagine a person who is blind, deaf and unable to smell, taste or tactilely feel anything. Such a person is locked within themselves wouldn't you say? They are not locked within any particular place inside their body such as their kidneys or bones. However, lacking the capacity to interact with outside stimuli forces such a person's focus to turn in on itself and explore those things which are generally unseen, unheard and not sensed through any physical organ. That which your physical organs can sense is considered external. So going within yourself, exploring what is internal, means exploring those things about you which are unseen, unheard and not sensible by means of any physical organ. This is not to suggest that you have to subject yourself to total sensory deprivation in order to go within yourself and discover your Spirit, such a course of action would not only be extreme, but wholly unnecessary. Simply withdrawing your attention from the information you are receiving through your physical senses is all that's required to go within yourself. Why madden yourself with the impossible task of trying to block every source of external stimulation when you can quite simply cultivate the art of just ignoring such stimuli? Whether you realize it or not, you are actually quite adept at doing this. Every time you drift off to sleep, you are going within yourself.

Still, consciously withdrawing your attention from external stimuli while you're in a "waking state" takes practice, but such effort will be rewarded countless times over. It is part of some practices of meditation. There have been multitudes of meditative techniques crafted over the centuries which are available for you in your efforts to make use of. The best meditation technique is the one that's right for you. Whichever meditative technique best helps you withdraw your attention from those things happening outside yourself, is the meditative technique you should use. The natural result of withdrawing your attention from those things outside yourself is that your focus turns to those things within.

You can examine every corner of this Earth from now until eternity and you will never come across your Spirit. It is only when your focus turns in on itself that a whole new world opens up to you. And it is here, on this internal landscape, that your journey to discover your Spirit can now begin. "Eden" is within you. It was the ego which was cast out from this garden of paradise; your Spirit never left.




Evette Gardner is an author of 21 Days to a Changed Life and other spirituality topic eBooks. She currently resides in Boston, Massachusetts. You can read more of her articles on her web site.





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