«

»

Mar 23

M.E.N.S. A Complete System

Meditation
Exercise
Nutrition
Stretching

Description of each:

Meditation: Just 15 to 20 minutes a day is all that is needed. Sit in a comfortable way, free of distractions. Close your eyes. Imagine being in a place that is most relaxing to you (beach, meadow, stream, etc.). Focus on your breathing. Notice body sensations (itches, stresses, etc.) but avoid moving to remove them. Allow thoughts to bubble up and then pass through. Observe all your many thoughts without acting on them. Do NOT try to stop your thinking; that is impossible. Just notice your thinking. If you judge your own thoughts or make decisions, that’s OK too; just observe that judgments and decisions are also thoughts, and let them pass through along with the rest of them.

Exercise: Just 20-30 minute a day, no more than an hour, of vigorous mixed resistance and cardio-vascular exercise (weights and biking for example). You can mix them in the same day or alternate. Vigorous does not mean muscle-tearing and exhausting. Make it simple and enjoyable. Pick a regular time each day. If you have health problems, see your physician before engaging in an exercise program.

Nutrition: 5 small meals a day, emphasizing fruits, vegetables, complex carbs, and lean meats, if any. Minimize sweets and white starches (bread, white rice, potatoes, cake, tortillas, etc.) and avoiding heavy animal fats such as cold-cuts, sausages, and whole milk (including whole milk cheeses and whole milk yogurt).

Stretching: Stretch all major muscle groups at least twice a day (morning and afternoon for example), and intermittently throughout the day (get out of your chair at least once an hour and stretch).

Main purpose for each

Meditation: Enables you to ride through stressful events and interactions; trains your mind to let unwanted thoughts pass through rather than cause emotional reactions. Physically, it can help reduce fat accumulation in the mid-body, which is known to be stress related.

Exercise: Evens out the temperament – reduces mood swings, particularly downward swings. Obviously, also, exercise will improve your appearance and overall physical health.

Nutrition: Levels out the mood swings. Physically, it will also help you lose weight and improve overall health.

Stretching: Helps emotions pass out of your system freely rather than accumulate, thus freeing you of reactive (past-history and emotional) responses to events. Also removes toxins from the system with myriad mental and physical benefits. Physically, stretching removes pain in joints and muscles and increases flexibility and agility.

Biochemical effects

Meditation: Reduces release of adrenaline and cortisol, the stress-related hormones. In cases of adrenal fatigue, the result of extended periods of stress, which can cause wild variations in many different hormones in the body, meditation can help return the adrenal glands to normal functioning.

Exercise: As described, exercise releases serotonin. It raises mood level. Exercise. as described. may in fact reduce or eliminate the need for chemical anti-depressants.

Nutrition: As described, levels out insulin levels throughout the day. This in turn reduces hunger pangs and emotional eating. Also, by eliminating hunger pangs, which is a stressor, reduces anxiety and the release of stress-related hormones (adrenaline and cortisol).

Stretching: Removes toxic bi-products of the hormone system, allowing the system to function smoothly.

suggested by Dr. Richard Recor, PhD. and Authored by Robert Kramarz

Leave a Reply