NATURE BASED GUIDED IMAGERY

Nature Based Guided Imagery reduces anxiety, increases positive pshchological health and wellbeing, enhances vitality, happiness, positive mood and self esteem. See the two research studies cited below. 

 

This is the first of a collection of Relaxation experiences.  Come back often.

 

PROCEDURE: Find a comfortable quiet place (in or out of doors). Listening with headphones is recommended but not required. 

 

A. Sit in a comfortable position with your back straight and your head at the "balancing point" requiring the least amount of muscle power. Start the video: allow your eyes to close (or watch the video and allow your eyes to close at your discretion). Follow the relaxation breathing activity. Follow the muscle relaxation activiey. 

 

B. As an alternative: listen to the sound track lying flat in a comfortable place. 

 

 

HISTORY: Just prior to a science test I would be asked by my students to "walk" them through a 5 minute guided imagery and relaxation exercise so their test performance would increase. I'd previously given them the data from peer reviewed research like this one: 

 

1. https://pubmed.ncbi.nlm.nih.gov/10778243/ Today there is a greater need for anxiety and stress reduction thrdough Nature Based Guided Imagery. This peer reviewed study provides the data that illuminates the benefits of this activity. 

 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176042/ Here is a quote Jessica Nguyen and Eric Brymer's research in the National Institutes of Health Library of Medicine: 

 

Nature and Anxiety Research indicates that nature can facilitate various positive psychological health and wellbeing outcomes (Wheeler et al., 2012; Carrus et al., 2017; Fabjanski and Brymer, 2017; Lawton et al., 2017; Panno et al., 2017; Yeh et al., 2017; Schweitzer et al., 2018). For example, experiences in nature have been shown to enhance vitality (Ryan et al., 2010), happiness (Capaldi et al., 2014), mood and self-esteem (Barton et al., 2011), and reduce stress (Kaplan, 1995).

# 3: IS AN EARLY DINNER BETTER FOR A LONGER HEALTHSPAN?

 Click HERE for the ANSWER FROM JOHNS HOPKINS**

I’ll be 75 in a few days. 

But today, I’m planning my 100th birthday party.  You are all invited to join us for a week of skiing. As for the years inbetween, as my basketball Coach Bogdanoff would say: 

“Position is everything.”

Doing the math gives me 25 years to plan the festivities. (Scroll down for the details.)

In the meantime, I’m following a few simple “best practices” to position myself for a longer health span to make that dream come true.

Using my own science based metric, “each day your dinner is taken early (4-6pm) adds an extra day to your health span.

Which brings us back to the latest research at Johns Hopkins....

The Executive Summary:

“Johns Hopkins Medicine researchers studied 20 healthy volunteers by giving them a meal at a traditional hour (6 p.m.) or a meal at a later time of the day (10 p.m.). They found that when people ate later, they had higher spikes in blood sugar, slower fat breakdown and even increases in the stress hormone cortisol, believed to be a factor in promoting weight gain. When they looked more closely at different responses to the late meal, they found that people who normally went to bed early — so-called "early birds" — experienced an even bigger impact from eating late.”

**Footnote:    All the resources used in my blogs are highly vetted to bring to readers the most reliable information.

THREE QUESTIONS: WHAT MEN LIVE BY AND OTHER PARABLES Contributed by Virginia

OUR COMMUNITY

Salon Discussion #1 Contributed by Virginia

The first discussion question we will discuss last: Why did Virginia bring to us this parable?  I bet the answer can be found by clicking HERE

THE THREE QUESTIONS

What Men Live by and other parables.

by Leo Tolstoy

It once occurred to a certain king, that if he always knew the right time to begin everything; if he knew who were the right people to listen to, and whom to avoid, and, above all, if he always knew what was the most important thing to do, he would never fail in anything he might undertake.

And this thought having occurred to him, he had it proclaimed throughout his kingdom that he would give a great reward to any one who would teach him what was the right time for every action, and who were the most necessary people, and how he might know what was the most important thing to do.

And learned men came to the King, but they all answered his questions differently.

In reply to the first question, some said that to know the right time for every action, one must draw up in advance, a table of days, months and years, and must live strictly according to it. Only thus, said they, could everything be done at its proper time. Others declared that it was impossible to decide beforehand the right time for every action; but that, not letting oneself be absorbed in idle pastimes, one should always attend to all that was going on, and then do what was most needful. Others, again, said that however attentive the King might be to what was going on, it was impossible for one man to decide correctly the right time for every action, but that he should have a Council of Wise Men, who would help him to fix the proper time for everything.

But then again others said there were some things which could not wait to be laid before a Council, but about which one had at once to decide whether to undertake them or not. But in order to decide that, one must know beforehand what was going to happen. It is only magicians who know that; and, therefore, in order to know the right time for every action, one must consult magicians.

Equally various were the answers to the second question. Some said, the people the King most needed were his councilors; others, the priests; others, the doctors; while some said the warriors were the most necessary.

To the third question, as to what was the most important occupation: some replied that the most important thing in the world was science. Others said it was skill in warfare; and others, again, that it was religious worship. All the answers being different, the King agreed with none of them, and gave the reward to none. 

But still wishing to find the right answers to his questions, he decided to consult a hermit, widely renowned for his wisdom.

The hermit lived in a wood which he never quitted, and he received none but common folk. So the King put on simple clothes, and before reaching the hermit's cell dismounted from his horse, and, leaving his bodyguard behind, went on alone. When the King approached, the hermit was digging the ground in front of his hut. Seeing the King, he greeted him and went on digging. The hermit was frail and weak, and each time he stuck his spade into the ground and turned a little earth, he breathed heavily.

The King went up to him and said: "I have come to you, wise hermit, to ask you to answer three questions: How can I learn to do the right thing at the right time? Who are the people I most need, and to whom should I, therefore, pay more attention than to the rest? And, what affairs are the most important and need my first attention?"

The hermit listened to the King, but answered nothing. He just spat on his hand and recommenced digging.

"You are tired," said the King, "let me take the spade and work awhile for you."

"Thanks!" said the hermit, and, giving the spade to the King, he sat down on the ground.

When he had dug two beds, the King stopped and repeated his questions. The hermit again gave no answer, but rose, stretched out his hand for the spade, and said, "Now rest awhile--and let me work a bit." But the King did not give him the spade, and continued to dig. One hour passed, and another. The sun began to sink behind the trees, and the King at last stuck the spade into the ground, and said, "I came to you, wise man, for an answer to my questions. If you can give me none, tell me so, and I will return home."

"Here comes some one running," said the hermit, "let us see who it is."

The King turned round, and saw a bearded man come running out of the wood. The man held his hands pressed against his stomach, and blood was flowing from under them. When he reached the King, he fell fainting on the ground moaning feebly. The King and the hermit unfastened the man's clothing. There was a large wound in his stomach. The King washed it as best he could, and bandaged it with his handkerchief and with a towel the hermit had. Again and again the King washed and rebandaged the wound. At last the man revived and asked for something to drink. The King brought fresh water and gave it to him. Meanwhile the sun had set, and it had become cool. So the King, with the hermit's help, carried the wounded man into the hut and laid him on the bed. Lying on the bed the man closed his eyes and was quiet; but the King was so tired with his walk and with the work he had done, that he crouched down on the threshold, and also fell asleep--so soundly that he slept all through the short summer night. When he awoke in the morning, it was long before he could remember where he was, or who was the strange bearded man lying on the bed and gazing intently at him with shining eyes.

"Forgive me!" said the bearded man in a weak voice, when he saw that the King was awake and was looking at him. "I do not know you, and have nothing to forgive you for," said the King.

"You do not know me, but I know you. I am that enemy of yours who swore to revenge himself on you, because you executed his brother and seized his property. I knew you had gone alone to see the hermit, and I resolved to kill you on your way back. But the day passed and you did not return. So I came out from my ambush to find you, and I came upon your bodyguard, and they recognized me, and wounded me. I escaped from them, but should have bled to death had you not dressed my wound. I wished to kill you, and you have saved my life. Now, if I live, and if you wish it, I will serve you as your most faithful slave, and will bid my sons do the same. Forgive me!"

The King was very glad to have made peace with his enemy so easily, and to have gained him for a friend, and he not only forgave him, but said he would send his servants and his own physician to attend him, and promised to restore his property.

Having taken leave of the wounded man, the King went out into the porch and looked around for the hermit. Before going away he wished once more to beg an answer to the questions he had put. The hermit was outside, on his knees, sowing seeds in the beds that had been dug the day before.  The King approached him, and said, "For the last time, I pray you to answer my questions, wise man."

"You have already been answered!" said the hermit still crouching on his thin legs, and looking up at the King, who stood before him.

"How answered? What do you mean?" asked the King.

"Do you not see," replied the hermit. "If you had not pitied my weakness yesterday, and had not dug these beds for me, but had gone your way, that man would have attacked you, and you would have repented of not having stayed with me. So the most important time was when you were digging the beds; and I was the most important man; and to do me good was your most important business. Afterwards, when that man ran to us, the most important time was when you were attending to him, for if you had not bound up his wounds he would have died without having made peace with you. So he was the most important man, and what you did for him was your most important business. 

Remember then: there is only one time that is important -- and that is now! It is the most important time because it is the only time when we have any power.

The most necessary man is he with whom you are, for no man knows whether he will ever have dealings with any one else.

And the most important thing to do is, to do good, because for that purpose alone was man sent into this life!"

HOW THIS PARABLE CONNECTS TO WHO WE ARE

Your thoughts here....

Recommendations from our Community

1. How Do You Live by Genzaburō Yoshino.

Click HERE for a short description.

 It is such an important book Hayao Miyazaki, Japan's greatest director, came out of retirement to make this animated film for his grandson, as his way of saying:

 "Grandpa is moving onto the next world soon but he is leaving behind this film".

Coming soon, but on Polychronos time (non linear). 

What film will you leave behind?

Click HERE for a short description of the upcoming film.

SIX DIMENSIONS OF WELLNESS MODEL by Dr. Bill Hettler

 Contributed by Ron Cohan

Thank you Ron Cohan.

BRAIN/MUSCLE "CROSS TALK" for A LONGER HEALTHSPAN

HOW TO INCREASE THE HEALTH

OF YOUR BRAIN

"There's a robust molecular language being spoken between your muscles and your brain. Exercise helps keep us fluent in that language, even into old age." --Bonnie Tsui

Old age is a slippery slope because the definition of "old age" has shifted and will continue to slide as evidenced by memes like  "50 is the new 30."

Much of what we're learning comes from accelerating advances in brain science. Let's give everyone a chance to read the following MIT Technology Review article, then we'll talk about it in a week or so. Take notes, bring them to our next meeting. --tnm

Source: MIT Technology Review Vol.125 Number 5 Sep/Oct 2022

Click HERE for how an MIT research scientist has discovered a new approach for treating Alzheimer's

FOUR STYLES OF TAI CHI

 

DISCOVERY OF THE FOUNTAIN OF YOUTH

There are two million people over the age of 90 living in Japan, an uplifting 2% of the population.  Maybe they’ve discovered the Fountain of Youth.  I wonder if it has anything to do with the experiences I’ve had in Japan that lead me to place it, head and shoulders, above other countries I have visited in the category of Kindness.

If pressed to share one thing to do to live a longer health span, I’d say: “Spend more time in Japan.”

Painting by Cranach 1546

  

Click HERE for details

THE METAPHOR:  Nine journeys I’ve had to Japan. Looking back, I feel like those depicted on the left side of the painting: stressed and weary. And like those wading across the pool of the fountain of youth, by the time I leave Japan, I feel rejuvenated and that the world is the way it ought to be.

I hope you’re a little skeptical. So I’ve engineered a 10 day experiment: Patricia and I are planning a 10 day Autumn Changing of the Seasons trip to Japan November 2023.  Spend 10 days in Japan as part of this experiment to see for yourself why the Japanese live a longer, happier health span.

120 and BEYOND INAUGURAL INTERVIEW WITH JOE RUPP

Okinawa is one of the Blue Zones where it’s common for people to live actively beyond 100. To understand how they do it, a few interviews would shed light on this growing phenomenon.

While waiting for Okinawa to reopen for visitors from the U.S., there are others nearby we can tap. Joe Rupp for example.  Click on the video below to listen to his plan for an active HEALTHSPAN Beyond 100.

Along the way to 120 and Beyond it’s important to take care of your brain.  When you visit a Blue Zone you’ll notice people walking much more than what is common in the United States. So STRATEGY #1 is a way to increase the number of steps you take each day.  I challenged my family to track their steps with me.  I volunteered to enter the data on a spread sheet that talleys our steps by the day, month and year. It also will do a lifetime total going forward. Click HERE for STRATEGY #1.  

THE RESEARCH

Blue Zone characteristics for a longer health-span.A TED Talk by Amy Tomczyk.  

How to Live to be 100+. Dan Buettner:

the author of the best selling book Blue Zones