A Blueprint for Inner Happiness, and its You!

Happiness comes from finding the “master” within!

Do You Know What Your Potential Is? Physical health, mental well-being and the relationships within our lives; are these the most cherished aspects of your life? Yet, how much effort do we put towards improving these areas on a daily basis?

You may have many teachers throughout your life, but every individual has the ability to access the “master” within their own self. You are the master in control of your own reality. No amount of wealth or fame can make you truly happy if you are not healthy and value those around you. The following aspects are just one formula for a successful life. With a blueprint of how to achieve prosperity, how can you not become healthier within all facets of your life?

Respect

Discipline

Self Esteem

Confidence

Determination to Achieve Goals

Respect – This is where values begin. You must understand and have respect for yourself (self-respect) before you can demonstrate it to others. Taking the steps to take care of your physical and mental well-being effects you first and then those closest to you second.

Discipline– Developing control of one’s own desires, commitments, and ultimately your own actions, leads to self-discipline. Control of physical movements can lead to management of thoughts and emotions.

Self-Esteem – As you review your achievements of respect and discipline, your sense of worth is elevated and appreciated.

Confidence – Understanding and accepting your weak areas as well as your stronger aspects removes insecurity. When you feel that you are physically well and mentally sharp, confidence can fill your personality. You can accomplish whatever goal you set out to achieve. One should be careful not become arrogant with an increase in self-confidence.

Determination to Achieve Goals– The positive sum of the previous aspects leads to one’s determination. Good judgment and focused effort toward positive goals result in true personal success.

So, the question here is, how does an individual gain these mental traits of respect, self-discipline, self-esteem, confidence, and determination, if they do not have much of these to begin with? At the root of this blueprint is physical movements and/or exercises. Mental development comes from engagement with the physical body. We heal the body with our mind, as our body protects our mind. Skillful means and activities, whether it be physical exercise, playing musical instruments, painting, drawing, singing, cooking, gardening, the list goes on, anything that engages the body through engagement of one’s thoughts and attention can help to bring about enhancement of positive mental traits. By developing self-discipline to continuously execute and perfect whatever skillful activities, an individual can start to understand not only how their being works physically but also mentally and emotionally. You can find your strengths and your weaknesses and improve them both. From here the self-control acquired can be used to accomplish any goal when properly motivated.

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I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses and individuals that see the value in building a stronger nation through building a healthier population. I also have hundreds of FREE education video classes, lectures and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Is Mindfulness the Same as Paying Attention?

I used to think that mindfulness was just the latest buzzword for the health and wellness industry. A few years ago, I would have defined mindfulness more simply as “paying attention”. However, I have come to understand this term to have more depth and complexity than merely paying attention. Having been involved in meditation and many mind, body and spiritual practices for almost 4 decades, I have come to understand that paying attention is most often what someone else requires or expects from someone. Mindfulness however, originates from within the individual as they themselves are responsible for becoming aware of their own thoughts, emotions, and actions.

A study from 2022 at the University of Queensland reported that mindfulness training improved the psychological well-being of management students. This training was delivered via online methods. Participants chose to use one of two methods of training to manage mindfulness. The first method was Mindfulness-Based Stress Reduction (MBSR) consisting of mindfulness meditation, yoga, delivered weekly through 45 minutes of educational videos. Participants were requested to practice methods for 30 minutes per day, five days per week over the course of eight weeks. Those that chose physical exercise as a method to manage mindfulness could pick their own method of exercise. Participants in the exercise group were also requested to practice their exercise methods for 30 minutes per day, five days per week over the course of eight weeks. The exercise group also watched videos but theirs focused on physical health, fitness, nutrition, physiology, etc. instead of mindfulness topics. The researchers concluded that the participants that completed the mindfulness training as instructed, when compared with the physical exercise participants, online mindfulness training can noticeably increase how often people experience states of mindfulness. This study further reported that mindfulness training can help students develop a sense of authenticity or the ability to see themselves more neutrally or unbiasedly, mostly by way of increased self-awareness (Kay et al., 2022).

The four categories of psychophysiological relationships are outcomes, markers, concomitants, and invariants (Cacioppo et al., 2016). Mindfulness methods can help practitioners to become more aware of their thoughts, emotions, and perceptions happening in the present moment, often leading to more positive outcomes in their life. By practicing mindfulness, individuals can increase concomitants or the relationship of cause and effect when the physiological stress response is reduced, leading to increased well-being and happiness. Other studies have reported that mindfulness can affect psychophysiological stress markers such as heart rate variability (HRV) and brain activity patterns that can increase better autonomic nervous system regulation and cardiovascular health. It can also reduce cortisol levels, which can have an effect on lowering stress levels (Aguilar et al., 2021).

References:

Kay, A. A., & Young, T. (2022). Distanced from Others, Connected to Self: Online Mindfulness Training Fosters Psychological Well-Being by Cultivating Authenticity. Academy of Management Learning & Education, 21(2), 261–281. https://doi.org/10.5465/amle.2020.0316

Cacioppo, J. T., Tassinary, L. G., & Berntson, G. G. (2016). Handbook of Psychophysiology. p.10-, Cambridge University Press. Kindle Edition.

Aguilar, R. C., Stoffel, M., Hernández, C., Rahn, S., Moessner, M., Steinhilber, B., & Ditzen, B. (2021). Effects of a mindfulness‐based intervention on mindfulness, stress, salivary alpha‐amylase and cortisol in everyday life. Psychophysiology, 58(12), 1–12. https://doi.org/10.1111/psyp.13937

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I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Difficult Times Sometimes Bring About Good Changes

“Sometimes bad things have to happen before good things can.”

– Becca Fitzpatrick

https://psychologycompass.com/blog/point-of-view/

In spite of bad circumstances, good things may emerge. For example, the recent COVID-19 pandemic did actually produce some positive results for some people. For others, not so much. I think this concept requires a greater understanding of the bigger picture of how the pandemic has brought some level of clarity, meaning and purpose into many individuals’ lives, in spite of having affected so many in a negative way. Some people lost their lives, while others more “fortunate” lost their businesses, jobs, homes and friends. Others made vast amounts of income by acting upon opportunities. This leads me back to the dichotomy of yin and yang, that is found in almost all things. In order to appreciate the “good” in anything, we need to also see the “bad” in order to understand the contrast. While some people were quite traumatized by lockdowns, mandates, isolation, job loss and the illness itself, others thrived while working from home and around their family and loved ones. Some used this time to re-invent themselves, cook and eat healthier at home, exercise more and other positive events and realizations that might have never come about.

Conversely some people ate less healthy, exercised less, and acquired mental ailments of depression, anxiety, and others. I bring this back to the realization that I have discussed before that everyone perceives stress, pain, suffering and trauma differently in relation to their own availability of coping mechanisms. I think it takes a certain level of wisdom to be able to see the good and bad in all things, while also choosing to see the good in people in spite of their attempts to prove otherwise. The COVID-19 pandemic gave many more than ample opportunities to tone their personal social skills while trying to keep their relative stressors in check. There will almost always be good and bad in all things. It is our choice how we choose to see things and act upon them accordingly.

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I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

We Actually Need Some Stress in Our Lives

I don’t believe that it is possible to not have any stressors, whether from mental circumstances or acute/chronic pain, as these are part of life. Good stress (eustress) and bad stress (distress) are what offers us contrast between suffering and happiness (Zabat-Zinn, pg. 303, 2013). It is highly important that we all have a means to minimize or release our inner suffering from internal and external stressors. Yoga and other meditative breathing practices that engage the mind and body are truly profound in being able to not only help reduce pain in the body through strengthening and stretching it, but also simultaneously modulate the nervous system and relative responses to that pain.

Physical pain in our bodies can cause not only the regional discomfort, but also associated emotional pain. I am certain that almost everyone has experienced some type of physical injury, where shortly afterwards they may not be the most pleasant person to be around. In contrast, when we exercise, we often get sore muscles and some relative pain and/or discomfort. So, in both cases of injury and exercise, we can only do so much to alleviate the physical pain. However, we can make a decision as to how much emotional suffering we attach to our physical pain. As Jon Kabat-Zinn states that we can realize that we often have a range of options for managing physical pain, even very intense pain, other than only being automatically overwhelmed by the pain (Zabat-Zinn, pg. 361, 2013).

As life experience accumulates, we are able to better determine what pain in our body is telling us, whether it is a response to physical trauma, disease, illness, and other circumstances such as work and exercise. I think as we age, most people will have quite a buffet of physical pains that will be experienced. I personally have dealt with lower back pain off and on for many years. In spite of my discomfort, I usually would not share this with others around me preferring to keep my ailments and relative issues to myself (aversion). In hindsight, keeping my pain to myself probably manifested into some level of mental stress. I do think though, that whatever emotional pain from physical stressor I may have had, it was possibly cancelled out or minimized from the joy or sense of purpose from being with others at the time. Even though I had back pain, I would still be practicing sports and activities with my two kids. It is quite amazing what we can do and accomplish even with much pain, when we set our priorities and goals beyond ourselves.

Reference:

Kabat-Zinn, Jon. (2013) Full Catastrophe Living (Revised Edition) (p. 361). Random House Publishing Group. Kindle Edition.

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I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Sculpting Wellness: The Transformative Power of Mindful Physical Activities

I have found the phrase “heal the body with the mind, heal the mind with the body” to be a root concept of learning how to tap into our innate ability to become mindful of our thoughts, emotions, and actions.

I have been on the mind, body, and spiritual path for over 40 years having started with martial arts, qigong, and other Eastern methods when I was 16 years of age. Consequently, I highly recommend any methods that encourage the practitioner to actively engage the physical body with cognitive thought processes simultaneously. These types of activities include martial arts, which may or may not have components of qigong and/or meditation, yoga, Pilates. Other seemingly less-exercise activities of drawing, painting, playing a musical instrument, wood-working and other skillful activities require the individual to deliberately think about their exact body positioning. I have found (and personally practiced) all of these methods with either slow or fast breathing patterns that can put the practitioner in a meditative or mindful state of self-awareness.

I have learned that the thought processes that are involved with the holding of physical postures along with regulated and managed breathing, regardless of the prior mentioned methods, engages specific muscle groups while simultaneously engaging the nervous systems. Either the parasympathetic nervous system (rest and digest response) is engaged with slow rhythmic breathing or the sympathetic nervous system (fight or flight response) with a more rapid rhythmic breathing cadence. Either of these processes can change the blood chemistry to promote healing on different levels.

I have also learned to practice qigong, tai chi and other martial arts exercises with specific music consisting of bells, chimes, and other percussion instruments with the exact purpose of slowing (or sometimes increasing) the heart and breathing rate in order to enter into a meditative state of being and higher self-awareness. Music is another means to tap into regulation of our nervous systems by way of the auditory and even tactile senses. Think for example the difference of how your body feels when listening to hard rock versus that of calming sounds of rain, waterfalls, birds, the wind, etc.

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I teach and offer lectures about holistic health, stress management, qigong, tai chi, baguazhang, meditation, phytotherapy (herbs), music for healing, self-massage, and Daoyin (yoga).

https://www.youtube.com/c/MindandBodyExercises

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119