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the M word quest with Emily Fletcther MV - Coggle Diagram
the M word quest with Emily Fletcther MV
MEDITATION
beginner´r mind
beginners
M word
paste the M word 'logo'
CONT DAY3 & WARM UP i´VE DONE DAYS 1 & 2
purpose
to-get-goo-at
life
not
meditation
NOT
not-thinking
silent mind
doesn´t stop
thinking
heart :<3:
doesn´t stop
beating
quest
part I
mindfulness
silent meditation
gratitude
love bomb
breathwork
rational
get better
meditation
part 2
rational
get better
life
'medicine cabinet'
my purpose
calmer
less
reactive
impulsive
emotinal kidnap
anxiety
more
mindful
intentional
(w)hole
cleared
mind
BENEFITS
deep
rest
versus
masks
symptoms
relaxation
more conscious
awake state
acumulative
reduces
stress
digestion
stop
acid
energy
left
[acute stress response]
F-F-F
2- Flight
3- Flee
1 more item...
1- Fiight
disfunctional
daily
1 more item...
skin
same acid
taste bad
blood
coagulates
if bitten
don´t bleed
death
bladder and bowels(?)
evacuate
lighter
run
immune system
backstage
'Who cares if you´re going to get cancer if there´s a tiger after you.'
increase
cortisol
adrenaline
low functioning
brain
[focus is elsewhere]
increases
rest
dopamine
seratonine
alcalininzes
body
deexcites
nervous system
"do more in less time"
"do less and achieve more"
TECHNIQUES
1- Balancing Breath Technique
integrate
corpus collosum
between
problem solving
ideas
AND
high demand
stressful situation
AND
thickens
50/50%
close
right/left nostril
LEFThemisphere
brain
[society´s defautl mode]
math
analytical
critical
past/future
hussle
taking action
thinking
future
right hemishpere
brain
slows
metabolic rate
not gain weight!
breathing
deexcite
nervous system
create
order
release
stress
2- Silence
ONE
hear it
versus
saying
more effort
less effort
anchor
de-excite
brain
kind of
mantra
helps
think less
THEN
thoughts come back
1 more item...
thought process
is
meditation
thought
releases
stress
during meditation
passanger
not driver
4- Love Bomb
oxytocin
simplicity
"We don´t want to confuse simplicity for weakness"
powerful
2X breath
start2,4
then 3x, 6
then 4x, 8
a- inhale
for 2
b- exhale
for 4
3- Water the Flower Technique (Gratitude)
repetition
power
releases
deepen
STRESS
A- 2x breathing
double exhale
can do
walking
inhale
exhale
start
2/4
build up
3/6
4/8
better sitting
B- Let Go
breth in
LET
breath out
GO
Let Go
vagus vein?
out of fight or flight
is in
past or
f
future or
calms
vagus nerve(?)
connects
brain
heart
PAIN
study Mindfulneess & pain
4 study groups
sham meditation
pain dropped
22%
= morphine!
mindfulness
pain dropped
44%
double morphine
books on tape
pain dropped
1%
(not at all)
fake analgesic cream
pain dropped
3%
stress
stimulation
pain
113 degree temperature
Times magazine
meditation
more effective
medication!
Day 19 - 4mn40
meditation
ADDICTION
"Anytime you´re putting your happiness outside of you."
versus
happinnes
is
inside
now
state of consiousness
more important
food
1- boil
water
2- meanwhile
2s/4x
3- drink it
analgesic
feel fuller
intuitive
4- meditation
stress
cortisol
adrenaline
Day 22
