Stanislas is a civil servant of the Foreign Affairs Ministry of France. He has worked in many countries and enjoys making meditation fashionable wherever he goes. He has developed a course on the science of meditation for universities and corporates.

thumbnail_Stanislas.jpg

Stanislas.jpg

Stanislas Lajugie

<h4
 id="h-stanislas-lajugie-explores-modern-psychological-theories-of-managing-emotions-and-even-better-how-to-let-go-of-our-past-emotional-patterns-and-step-into-a-simpler-happier-future-through-meditative-practices">
 STANISLAS
 LAJUGIE explores modern psychological theories of managing emotions, and even better, how to let
 go of our past emotional patterns and step into a simpler, happier future through meditative
 practices.
</h4>



<hr class="vertical-space1">



Are you super smart, successful in many aspects of life, but your heart is unhappy? When this happens, all your
 achievements will not be satisfying enough.



Or let’s take another example: have you tried to take a decision while feeling angry, jealous, fearful, or even
 euphoric? One single emotion and your entire thinking process is in jeopardy!



Emotions play a central role in our lives for better or for worse.



Modern times require that we learn to manage our emotions to navigate with an even keel through life’s ups and
 downs. We will explore how to move toward emotional regulation, and even step into the future of emotions!



<h4>Emotional
 Regulation</h4>



In the 1990s, Peter Salovey from Yale University described emotional intelligence (EI) as “The ability to monitor
 one’s own and others’ feelings and emotions, to discriminate among them and to use this information to guide
 one’s thinking and actions.”



Daniel Goleman popularized EI and classified it into 5 components:



<ul>
 <li>Self-awareness</li>



 <li>Self-management</li>



 <li>Motivation</li>



 <li>Empathy</li>



 <li>Social skills</li>
</ul>



Awareness – self-awareness, awareness of the others, and awareness of the environment – is at the core the 5
 components of EI. This means being aware and adapting to the situation. The quality of awareness and
 the capacity to adapt were praised by Daniel Goleman in his book Emotional Intelligence, Why It Can Matter
 More Than IQ (1995), which has been a treasure in all professional environments.



In essence, this type of emotional intelligence, which is very useful, consists in managing emotions that have
 arisen in the past, that are affecting our behavior in the present.



Heartfulness proposes a different approach: to neutralize the past conditioning and step into the future of
 emotions.



<hr class="vertical-space1">


<div class="block-image">
 <figure>
 <img decoding="async" width="400" alt="" class="has-img-center"
 src="https://cdn-prod-static.heartfulness.org/future_of_emotions2_608271f3f0.jpg?updated_at=2023-03-27T09:50:22.146Z">
 </figure>
</div>


<hr class="vertical-space1">



<h4>Step into the
 Future of Emotions</h4>



What does that mean? Let me give you an example. A while back, I had to meet a customer in another part of the
 city. I was running late, drove fast, and had a car accident. It shocked me. The next day, I had to drive, and
 the fear of driving was there. I drove slowly, but manage to reach safely. And the next day, it was the same.
 The next month also. After a month, I nearly forgot about this fear. So, my concept of fear evolved based on a
 series of new “past” experiences.



The theory of how emotions work has been debated for decades by psychologists, neuroscientists, philosophers, and
 evolutionary biologists. In essence, some postulate that emotions are innate, that a particular area of the
 brain is associated with a particular emotion, while recent research supported by neuroimaging technologies
 reveals that our mind connects different parts of our brain to make sense of emotions based on past experiences.
 So our emotional understanding is based on past experiences and emotions.



Now, if they are constructed, they can be also deconstructed. Our emotional concepts can be tweaked and changed
 by new experiences.



Here is the beauty of the brain and meditative practices. For the brain, whether I have my eyes open or closed,
 experiences have the same impact on brain changes. What does it mean? I can intentionally close my eyes,
 practice the Heartfulness Cleaning technique to tweak, transform and master my emotional concepts. I don’t have
 to wait for new experiences, or be a victim to past emotions. I can step into the future of emotions!



<h4>Can You also Step
 into Your Future Self?</h4>



In this question, Lisa Feldman Barrett is referring to a Buddhist notion of the “self” as a false construct, a
 clinging to a set of ideas that are made up. She suggests that by tweaking the ideas we have about ourselves,
 and changing predictions, it is possible not only to change future experience but also to change our “self.”
 Barrett goes on to say that if you are interested in doing this, try meditation.



Heartfulness Cleaning gives us a means to remove our emotional burden and gain emotional balance. Heartfulness
 meditation, which focuses on the source of light emanating from our being, can allow us also to heighten our
 quality of existence to the highest levels.



As Otto Scharmer and Bill O’Brien once discussed, “The success of an intervention depends on the interior
 condition of the intervener. … What counts is not only what leaders do and how they do it, but also their
 “interior condition” – that is, their inner source.” They are speaking of the quality of consciousness.



<hr class="vertical-space1">



<hr>



<h4 class="has-text-align-center">Heartfulness Cleaning gives us a means to remove our emotional burden and gain
 emotional balance.</h4>



<hr>



<hr class="vertical-space1">


<div class="block-image">
 <figure><img decoding="async" width="400" alt="" class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/future_of_emotions3_4fc194fe0a.jpg?updated_at=2023-03-27T09:51:44.806Z">
 </figure>
</div>


<hr>



<h4 class="has-text-align-center">Having ways to make sense of negative emotions, and how to respond to them,
 seems to result in an increased capacity for emotional regulation.</h4>



<hr>



<hr class="vertical-space1">



<h4>Emotional
 Granulation</h4>



Research suggests that higher emotional granularity, that is, the ability to distinguish the specificity of
 emotions, results in increased capacity for emotional regulation, which is particularly important when it comes
 to managing negative emotional situations.



Kashdan, Barrett and McKnight (2015) share a study where a fear of spiders was treated using three different
 approaches:



<ol type="1">
 <li>Cognitive re-appraisal where participants were taught to describe spiders in a non-threatening way, e.g.,
 “Sitting in front of me is a little spider and it’s safe.”</li>



 <li>Distraction, where participants pay attention to something unrelated to their fear of spiders.</li>



 <li>Categorization of sensations with greater granularity, e.g., “In front of me is an ugly spider, and it is
 disgusting, nerve-racking and yet intriguing.”</li>
</ol>



The third approach was found to be the most effective in helping people with a fear of spiders to observe and
 approach spiders. Research suggests that higher emotional granularity has positive benefits, particularly in
 situations that engender negative emotions. Having ways to make sense of negative emotions, and how to respond
 to them, seems to result in an increased capacity for emotional regulation.



Lisa Feldman also observed that noting down positive experiences, and enriching our vocabulary of positive
 emotions, supports the weaving of a positive mindset.



Heartfulness journaling supports the development of this capacity to observe and enrich our vocabulary of
 experience, especially if we pay more attention to feelings as prescribed in the Heartfulness practices.



<hr class="vertical-space1">

Step into the future of emotions

<h4
 id="h-stanislas-lajugie-is-a-diplomat-and-a-heartfulness-practitioner-and-trainer-he-specializes-in-offering-corporate-programs-on-science-and-meditation-and-shares-with-us-here-how-meditation-can-help-beat-stress"
 >
 STANISLAS LAJUGIE
 is a diplomat and a Heartfulness practitioner and trainer. He
 specializes in offering corporate programs on “Science and
 Meditation,” and shares with us here how meditation can help beat
 stress.
 </h4>

 <hr class="vertical-space1" />

 
 I am sure everyone knows what stress is, yet I would like to propose the
 following definition: stress is a state of mental and/or emotional
 strain due to external or internal circumstances. It doesn’t mean that
 stress is negative. Actually, we need stress. But we only need positive
 stress, the good stress.
 

 
 We call this positive stress “eustress.” Responding to positive stress
 helps to increase our focus and concentration, our capacity to engage
 and perform well, and even create a feeling of satisfaction and
 happiness, since we are performing well.
 

 
 The problem starts when we are exposed to very high levels of stress or
 for very long periods of time. Then, eustress becomes distress, and it
 is harmful. Before understanding how distress is harmful, let’s look at
 the different types of stress.
 

 <h4>
 Types of Stress
 </h4>

 
 The first type of stress is the “to do list.”
 It is when we feel the pressure to complete a certain number of tasks in
 a limited timeframe. Remember post-it notes?
 

 
 The second type of stress is caused by a sudden accident or fearful
 event.
 It may be dropping a cup of coffee, bumping into someone, or a car
 accident.&nbsp;
 

 
 The third type of stress is due to deep fear or trauma
 – perhaps a serious sporting accident, a war, the loss of a loved one,
 abuse, etc.
 

 
 The cause of the trauma does not even have to be a real physical event.
 Many are symbolic, like meeting your boss, seeing your dentist, the fear
 of speaking in public, the fear of being abandoned, the fear of not
 being loved, or the fear of being judged by others.
 

 
 The fourth type of stress is the fear of not being able to cope with
 the increasing speed or bombardment of life. We are exposed to more demands, more responsibilities, more noise,
 fewer resources, less time, and less money. And we are expected to have
 a smile on our face all the time!
 

 
 We are often continuously exposed to multiple types of stress, resulting
 in a chronic stress condition, which is very harmful to our well-being.
 

 <h4>
 Stress, Health, and Well-being
 </h4>

 
 Research shows that people who are stressed are less likely to have
 healthy eating habits and to exercise, and are more likely to smoke.
 According to the American Institute of Health, 75-90% of all visits to
 the doctor are for stress-related problems. The American Institute of
 Stress estimates that work stress accounts for 52% of stress, 28% is
 from personal problems, and the remaining 20% is from juggling between
 personal and professional lives.
 

 
 No wonder the WHO has declared stress as the epidemic of the 21st
 century! The European agency ESENER has reported that 79% of managers
 are concerned about stress in their workplaces, but fewer than 30% have
 procedures in place to deal with the psychosocial risks. The most common
 causes of work-related stress are job insecurity (72% of respondents),
 long working hours or excessive workload (66%), and being bullied or
 harassed at work (59%).
 

 
 43% of the costs due to stress are direct: sick leave and accidents. 57%
 are indirect, such as brain drain – all the intelligent people leaving
 the company.&nbsp;&nbsp; Another interesting phenomenon is
 “presenteesm.” The employee is there, sitting behind his desk, but they
 are not performing!
 

 <h4>
 The Problem
 </h4>

 
 There is no magic pill you can take to remove stress, but I believe that
 there is a simple solution for this big problem.It is in understanding
 the biology of stress, and then using simple techniques to reverse the
 process.
 

 
 When our senses capture and identify a significant threat, we adopt the
 fight-or-flight response, which is triggered by the amygdala in our
 midbrain. Then there is a chemical reaction, which has three
 consequences:
 

 
 First, the blood of the viscera is pushed to the periphery
 – to the limbs – to boost the energy in the arms and the legs, to “fight
 or fly.” It also means that the inner organs are now living on their own
 energy reserves, which are also limited.
 

 
 Second, the immune system is on hold.
 Therefore, we have a higher propensity to fall sick, especially in
 stressful moments.
 

 
 Third, the blood in the brain moves to the more primitive
 parts,
 especially the amygdala, rather than the prefrontal cortex, which is
 dedicated to rational thinking, analysis, and decision making.
 

 
 To put it in one sentence:
 My brain CEO goes AWOL!
 I am simply unable to think. Not because I don’t have the intelligence,
 the knowledge, the expertise, and the experience, but because my brain
 is not in a position to think! Research from Yale reports that
 continuous exposure to high levels of stress also affects our memory.
 

 <h4>
 The Solution
 </h4>

 
 The simple technique of
 <a href="https://www.youtube.com/watch?v=rmwqL34FCjA"
 >Heartfulness Relaxation</a
 >
 can help. By relaxing all the limbs of the body, we return to a neutral
 and natural state of functioning. We focus on the heart, which brings a
 state of psychophysiological coherence – coherence between the mind and
 body of the person – which is optimal for functioning.
 

 
 By connecting with the heart, we also establish heart–brain coherence,
 which is very conducive to higher cognitive activities, according to
 research.
 

 <hr class="vertical-space1" />

 <hr />

 <h4 class="has-text-align-center">
 By connecting with the heart, we also establish heart–brain coherence, which is very conducive to higher cognitive activities, according to research.&nbsp;
 </h4>

 <hr />

 <hr class="vertical-space1" />

 
 But the benefits of meditation are much greater. The research of Dr.
 Richard Davidson also shows that people who are stressed develop brain
 circuitries&nbsp; similar to people who are depressed. They are related
 to the right prefrontal cortex. These people tend to always focus on the
 negative, ruminating on the same types of thoughts. In contrast, happy
 people and meditators develop brain circuitries related to the left
 prefrontal cortex, which plays a critical role in emotional
 intelligence. They are able to disregard negative information and keep
 their attention on the activities they choose.
 

 
 To sum up, stress is very much a part of our daily life, affecting our
 physical health, our brain functioning, and the way we think. How
 healthy are our choices in how we use it and respond to it?
 

 <hr class="vertical-space1" />

 <hr />

 <h4 class="has-text-align-center">Illustrations by LAKSHMI GADDAM</h4>

 <hr />

Stress

<h4>STAN LAJUGIE explores decision-making, and how to keep getting better at it. The results may surprise you, as the biology shows that not much of it depends on thinking!</h4>

<hr class="vertical-space1" />


 Forrest Gump is the story of a fairly simple man; so simple that people often
 thought he was stupid and made fun of him. He loved running and chocolate, and
 if we look at his entire life, he only took good decisions! He always followed
 his heart. As Idriss Aberkane says in Free Your Brain, can we say
 that a person who only takes good decisions in their life is stupid? No,
 right? At the same time, we can see many intelligent people taking wrong
 decisions! So, we come to understand that decision-making is not about
 thinking. It is about feeling.



 Decision-making is a critical aspect of our lives. At work, we are paid to
 make decisions, and the decisions we make design our destiny. Our mind is a
 critical instrument for making decisions, but very few people pay attention to
 the process. To understand the biology of decision-making, here is an overview
 of the 4 steps:


<h4>
 1.
 Security
 check
 –
 quick and
 dirty
</h4>


 First the information is checked by the mammalian brain, especially the
 amygdala, the part of the midbrain that is in charge of identifying threats
 and opportunities. Simply put: am I going to be eaten, or am I going to eat?



 When there is perceived danger, the <a>amygdala </a>triggers the
 fight-or-flight response, which Daniel Goleman, the author of
 Emotional Intelligence, calls an amygdala hijacking. The limbic brain
 overrides all other parts of the brain to mobilize maximum resources for
 attack or defense. The blood moves to the limbs and the mid and back parts of
 the brain, not to the prefrontal cortex, the CEO brain, which is dedicated to
 analysis and rational thinking. As a result, reactions and outbursts replace
 rational thought. Thus, decisions taken during or soon after an amygdala
 hijacking are likely to be based upon strong emotions not rational thinking.
 Someone who is operating mostly from this state of mind can be described as a
 reactive-compulsive decision-maker.



 When the situation is safe, we move to the second stage of decision making.



 2. Analysis and
 rational thinking – intelligent and slow



 The information passes to the prefrontal cortex, where we evaluate all the
 pros and cons of the situation. This is where we harness all our rational and
 analytical capacities. Deep thinking demands a focused mind. The more
 distracted we are, the shallower our reflections. The shorter our reflections,
 the more trivial they are likely to be. A reader’s mind typically wanders
 anywhere from 20% to 40% of the time while reading a text. Not surprisingly,
 the more our mind wanders, the worse the comprehension (Daniel Goleman,
 Focus).



 Besides, the rational thinking process is very slow! In the “Iowa Gambling
 Task” (Bechara et al., Science 1997), participants were told to
 gamble with four decks of cards. Secretly, two were biased so that they would
 tend to win, and the other two so that they would tend to lose. Throughout the
 game, their Skin Conductance Response was measured, and every 20 cards the
 experimenters asked participants what they knew about the game, and how they
 felt about it.


Here is what they observed:

<ul>
 <li>
 After 80 cards, participants had observed that two of the decks were better
 than average and two were worse than average.
 </li>
 <li>
 After 50 cards, participants expressed a hunch, a feeling that they liked
 two of the decks more than the other two.
 </li>
 <li>
 After 10 to 30 cards, participants sweated more when reaching for the bad
 decks than when reaching for the good decks. They began to pick more from
 the good decks, even though they didn’t give any indication that they were
 consciously aware of the nature of the game or their shifting behavior when
 asked.
 </li>
</ul>

<hr class="vertical-space1" />

<div>
 <figure>
 <img decoding="async" width="700" height="567" alt="" class="mx-auto d-block lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/was_forrest_gump_stupid2_700x567_3c5043a732.jpg?updated_at=2023-04-12T11:12:12.095Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 Conclusion: we are capable of having physiological responses and feelings that
 change our behavior even before we are consciously aware of them. Conscious
 thinking and understanding is slow.



 In the professional world, too much emphasis on decision-making can lead to
 analysis-paralysis. This is inefficient and delays decisions! It requires a
 third step.



 3. Inner knowing –
 authentic and unspoken



 Decision-making does not stop at the prefrontal cortex. It requires a third
 step to confirm the information, or the decision, with our inner knowing.
 Different parts of the limbic brain may be involved, including the brainstem,
 the basal ganglia, the hypothalamus, the anterior cingulate, and/or the
 insulate.



 Daniel Goleman highlights that the best business decisions are not based on
 the numbers and facts available, but on something beyond. It requires that we
 tune into the brain circuitry that manages our entire life’s wisdom and
 emotions. The tricky part is that this circuitry does not connect to the parts
 of the brain that think in words. They give instructions through feelings. So,
 in order to make a good decision, we need to tap into our feelings. This is
 often what people call their gut feeling.



 What if our mind is too busy, with too many thoughts, or just wanders here and
 there? What if we are not trained to pay attention to feelings? How will we
 listen to our inner voice of wisdom and take good decisions?



 4. Wisdom and
 intuition – wise and wizard



 Research by Dr. Igor Grossman shows that self-distancing practices such as
 meditation on an abstract object, like the source of light in the heart, is
 conducive to wise reasoning. Heart-based meditation leads to heart-brain
 coherence, which is conducive to higher cognitive activities. When we practice
 a self-distancing meditation, we recognize the limits of our knowledge, and
 the possibility of change. As a result, we consider others’ perspectives, and
 search for ways to integrate these perspectives. Decisions are wiser and more
 sustainable.



 Other studies from Rollin McCraty, Ph.D., and Dean Radin, Ph.D., show that the
 heart plays an important role in intuition. The heart responds 1.5 seconds
 before the brain does, and indeed before any other part of the body. Even more
 surprisingly, the heart responds on average 4.6 seconds before the stimulus
 itself! This is called precognition, as it appears as a sixth sense,
 responding before the five senses perceive, and before thinking happens.


<hr class="vertical-space1" />

<div>
 <figure>
 <img decoding="async" width="700" height="567" alt="" class="mx-auto d-block lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/was_forrest_gump_stupid3_700x567_ace9af07c0.jpg?updated_at=2023-04-12T11:14:01.195Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 To sum up, we have seen the main 4 stages of decision-making. In a nutshell,
 decision is mostly about feeling. Heart-based meditation not only sensitizes
 us to feeling, but also supports wisdom and intuition, improving
 decision-making skills.



 We are often told that in the world of competition there is no place for
 feelings and the heart. Well, biology says otherwise!


<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">Illustrations by ANANYA PATEL</h4>

<hr />

Was Forrest Gump stupid?

<h4
 class="block-heading"
 id="h-stan-lajugie-explains-the-science-behind-focus-and-attention-and-the-role-of-meditation-in-helping-us-develop-these-vital-mental-skills"
 >
 STAN LAJUGIE
 explains the science behind focus and attention, and the role of
 meditation in helping us develop these vital mental skills.
 </h4>

 <hr class="vertical-space1" />

 
 When we focus on one object, the brain mobilizes its resources to
 identify the target. Once identified, it has its aha moment, and it
 requires time to redirect them toward the next activity or target. This
 is called the attentional blink.
 

 
 Helen Slagter at the University of Amsterdam found out that a 3-month
 intensive meditation course can shorten the attentional blink and
 improve the accuracy of attention. This suggests that meditation can
 help in developing a high level of awareness and a greater capacity to
 manage our limited resource of attention. This was observed when
 performing both repetitive and new tasks, meaning mental agility.
 

 <h4 class="block-heading">
 Unfocused 50% of the time
 </h4>

 
 Richard Davidson found: during sharp focus, key circuits of the
 prefrontal cortex synchronize with the object of attention1
 in a state he calls “phase-locking.” As we focus on what we are
 learning, the brain maps that information onto what we already know,
 making new neural connections. We become more efficient at
 understanding, learning, and memorization.
 

 
 The ability to stay focused on one target and ignore everything else is
 due to the brain’s prefrontal circuitry, which boosts the strength of
 incoming signals to concentrate on what we want and dampens those we
 choose to ignore. Also, focus demands that we tune out our emotional
 distractions. So those who focus best are relatively immune to emotional
 turbulence, and remain unflustered in a crisis.
 

 
 Whereas, when we lack focus, we store no memory of what we are learning.
 We are also more prone to mental or emotional agitation.
 

 
 A research study done in 2010 by Killingsworth and Gilbert2
 found that:
 

 <ul>
 <li>
 47% of the time participants of his study were doing one thing, but
 thinking of something else, drifting into mind wandering.
 </li>
 <li>
 People were less happy when their mind was wandering than when they
 were not.
 </li>
 <li>
 It is not unhappiness which makes us unfocused, but lack of focus
 which leads to unhappiness.
 </li>
 </ul>

 Let’s try to understand why.

 <h4 class="block-heading">
 Negative by default
 </h4>

 
 Neuroscientists have discovered that when people are doing nothing in
 particular, their brains are still very active. It is the autopilot mode
 of the brain known as the Default Mode Network (DMN). The DMN is
 associated with:
 

 
 Self-referencing: personal information and memories, future goals, and events. In short,
 me, myself and mine, worrying what I have done or what I should do.
 

 
 Social comparison:
 me and others, wondering what others think of me, or what would they
 think of me, if am I better or they are better, etc.
 

 
 Rumination:
 repetition of the same thoughts.
 

 Do you sometimes see yourself in that state?

 
 No wonder a wandering mind causes unhappiness! Our thoughts may not be
 our friends!
 

 <h4 class="block-heading">
 Mental training
 </h4>

 
 While it is good to be able to focus well, sometimes being too focused
 can be an obstacle. We may miss the trees for the forest. To understand
 how this works, watch the video at
 <a href="https://youtu.be/ubNF9QNEQLA">https://youtu.be/ubNF9QNEQLA</a>.
 

 
 Regular practice of meditation supports both the development of
 high-resolution focus and the ability to zoom out to a broader
 perspective. The ability to switch between micro and macro is important.
 This is the type of awareness that we naturally develop in Heartfulness
 Meditation.
 

 
 Meta-attention is our awareness of paying attention.
 After directing the attention to one object, we may have difficulties
 holding it there, as it may drift away. With awareness of that attention
 we can gently bring it back to our original activity. And this is
 exactly what we practice during meditation.
 

 
 Judson Brewer found that the DMN is less active during meditation,
 enabling a greater ability to refrain from worrying.
 

 
 He also found that the DMN was easily deactivated when practicing
 meta-attention or focusing on feelings, which also develops naturally in
 the Heartfulness practice as we bring our attention to the heart.
 

 
 Even better, in regular meditators, the DMN was not only deactivated
 during meditation but also after the practice, which suggests a change
 in baseline brain activity.
 

 
 During meditation, we activate parts of the brain related to sensing,
 feeling, and being in the present moment. We are free of mind-wandering
 thoughts and fully engage in what we are doing. This supports
 performance and a sense of happiness.
 

 <hr class="vertical-space1" />

 <hr />

 <h4 class="has-text-align-center block-heading">
 During meditation, we activate parts of the brain related to
 sensing, feeling, and being in the present moment. We are free
 of mind-wandering thoughts and fully engage in what we are
 doing. This supports performance and a sense of happiness.
 </h4>

 <hr />

 <hr class="vertical-space1" />

 <div class="block-image">
 <figure>
 <img
 alt=""
 
 class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/thoughts_friends2_3b0e1bf5c3.jpg?updated_at=2023-04-13T06:42:29.118Z"
 />
 </figure>
 </div>

 <hr class="vertical-space1" />

 
 In other words, we change our daily consciousness from an “interpretive
 world” of worrying about the past or future, interpreting what others
 think, and ruminating on these concerns, to an “experiential world” with
 our attention grounded in the present, moment to moment, experiencing
 what is happening.
 

 
 The suspension of mind chatter frees us from worries of all sorts, and
 allows us to fully focus on the present moment and performing our
 activities. This leads to a greater sense of fulfillment and happiness.
 

 
 To sum up, focus is at the base of performance and mental and emotional
 stability.
 

 
 Unfortunately, it is easy to be unfocused nearly 50% of the time, and
 this mind wandering leads to a sense of unhappiness.
 

 
 Fortunately, meditation helps us to turn off this default functioning of
 the brain, so that we are present in the moment. Heartfulness practices
 support such transformation as it naturally trains us to develop focused
 attention, meta-attention, and tuning in to our feelings.
 

 <hr />

 <hr class="vertical-space1" />

 
 1 Goleman, D., 2013.
 Focus, The Hidden Driver of Excellence, Harper USA.
 

 
 2 Killingsworth, M.A. and D.T. Gilbert, 2010. A wandering
 mind is an unhappy mind, Science, Nov 12, 330 (6006): 932.

Are your thoughts your friends?

<hr class="vertical-space1">



<h4>
 STANISLAS
 LAJUGIE challenges the myth that we make most of the decisions in our lives. Why do we keep
 encountering similar circumstances, relationships, and problems in life? Why is it so difficult to change our
 behavior? He explains why, and also how we can transform ourselves.
</h4>



<hr class="vertical-space1">



<h4 class="has-vivid-cyan-blue-color has-text-color">Who Is Running the
 Show? Your Conscious Mind or Your Subconscious Mind?</h4>



In his book, The Biology of Belief: Unleashing the Power of Consciousness, Matter and Miracles, Dr. Bruce
 Lipton explains that 95% of our daily cognitive activities and decisions are managed by our subconscious minds,
 meaning that only 5% are managed by our conscious minds. One reason is because the prefrontal cortex, the part of
 our brain dedicated to attention and conscious awareness, is only a small part of our brain, which can process only
 a limited amount of information. Translated into data, it can process the equivalent of 40 bits/second, while the
 subconscious mind can process 40 millions bits/second. Quantitatively, the subconscious is one million times more
 powerful!



And the subconscious mind is mostly formed during the first six years of life, whereas the development of the
 prefrontal cortex is not complete until the age of twenty-five. The subconscious mind acts like a hard disk,
 downloading all the information we absorb from around us. This process is dependent to a large extent on external
 circumstances. Actually, at that young age there is no faculty to discriminate, as the prefrontal cortex is not
 fully developed. Therefore, aware or not, willing or not, good or bad, whatever comes is recorded. And the
 information we receive in that stage of super learning determines our belief system. This becomes the basis of the
 subconscious mind or the operating system from which our conscious mind operates.



<h4>What Is the Power of
 Positive Thinking?</h4>



Dr. Lipton invites us to do the mathematics:



<ul>
 <li>95% of decisions versus 5%; and</li>



 <li>40 millions bits/sec capacity of processing information versus 40 bits/sec.</li>
</ul>



So to be consciously positive is not very powerful, because the subconscious mind can always control or sabotage our
 intentions.



Even when we consciously have a positive thought, like “I want to be healthy, successful, happy,and have a fulfilling
 relationship,” who is really pulling the strings? The subconscious mind.



What if our early childhood environment was not positive? What if we were told, “Don’t do this,” “Don’t do that,”
 “You don’t deserve it, you are not good enough,” and these are now our subconscious beliefs?



And, do you want to live a life governed by a subconscious mind that was mostly built during the first six to seven
 years of life, and was deeply influenced by external circumstances?



<h4>Negativity. Is It Worth
 It?</h4>



To add fuel to the fire, we are wired to be negative, as we explored in “<a
 href="https://www.heartfulnessmagazine.com/are-your-thoughts-your-friends/" target="_blank"
 rel="noreferrer noopener">Are Your Thoughts Your Friends?</a>” Negativity sticks to the brain, while positivity
 flows like water through the brain. The amygdala, which plays a key role in our defense system, is primed to label
 experiences negatively. It takes five positive experiences to undo a negative one. People will do more to avoid loss
 than receive gain. We update our appraisal with information that confirms these negative experiences. We ignore,
 devalue, or alter information.



On top of this, our modern environment is becoming ever more stressful and violent. There is an increasing exposure
 to violence through multimedia. The American Academy of Pediatrics estimates that by the age of 18 the average young
 person will have viewed around200,000 acts of violence on television – clearly not so supportive for building a
 positive subconscious mind!



In his book, If You’re So Smart, Why Aren’t You Happy?, Dr. Raj Raghunathan found that 60 to 70% of his
 students’ spontaneous thoughts were negative, even though 60 to 75% of them expected their thoughts to be positive!




On average, we have 70,000 thoughts a day. If 70% of them are negative, that means one negative thought every 2
 seconds! Would that not affect our consciousness,decisions, and the ways we interact with other people?



We can all ponder over our childhood.Whether or not we were lucky enough to have a positive joyful childhood,we can
 all learn how to bring about positive deep inner transformation.



<hr class="vertical-space1">



<hr>



<h4 class="has-text-align-center">Whether or not we were
 lucky enough to have a positive joyful childhood, we can all
 learn how to bring about positive deep inner transformation.</h4>



<hr>



<hr class="vertical-space1">



<h4>Keys for Inner
 Transformation</h4>



Returning to Dr. Lipton, he fortunately mentions some ways to remodel our subconscious mind:



<ul>
 <li>Heightened awareness to realize the play of the conscious and subconscious mind, e.g.through hypnosis,</li>



 <li>Developing new habits, as the subconscious mind learns through repetitive actions day after day,</li>



 <li>A strong will: every time we become aware of a situation, we can willfully move toward the direction desired,
 and</li>



 <li>Meditation.</li>
</ul>



<hr class="vertical-space1">


<div class="block-image">
 <figure><img decoding="async" width="600" height="858" alt="" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/who_is_running_the_show2_8b53612fcc.jpg?updated_at=2023-04-26T08:33:32.659Z">
 </figure>
</div>


<hr class="vertical-space1">



He also highlights the effectiveness of bedtime meditation as prescribed in the Heartfulness practices. Just before
 sleeping, we naturally access our subconscious mind. By meditating on the heart, we immerse ourselves in heartful
 meditative states, inviting our subconscious mind to absorb the feelings and qualities of the heart – love,
 compassion, courage, tolerance, respect, appreciation, generosity, kindness, patience, etc. – and this continues
 throughout the night while we sleep. We give ourselves a chance to enrich our subconscious mind with values and
 beliefs that support conscious positive thoughts.



If you sleep eight hours a day in a life of 80 years, that is 26 years of sleep! The practice of bedtime meditation
 will utilize that time to enrich the mind to your best advantage and well-being!



To put it a different way, if you want authentic conscious living, be happy, joyous, and positive. Make your
 subconscious mind your friend!



<hr class="vertical-space1">



<hr>



<h4 class="has-text-align-center">Illustrations from RAWPIXEL.COM</h4>



<hr>

Who is really running the show?

<hr class="vertical-space1" />

 <h4>
 STANISLAS LAJUGIE
 explains how we can cultivate the habit of happiness, even though our
 nervous system is wired for negativity. He gives us 3 simple steps to
 cultivate a happier disposition.
 </h4>

 <hr class="vertical-space1" />

 
 Let me ask this question: 10 things happened to you today – 9 good, one bad.
 Which one do you remember and share with your family members once you are
 back home? The bad one, right?
 

 
 Negativity sticks to the brain, while positivity flows like water through
 the brain. Hence, happiness may not always be natural or easy to cultivate.
 We need to learn to take in the good! You can watch this
 <a href="https://www.youtube.com/watch?v=foYqdGapEuI">video</a> by Dr. Rick
 Hanson to learn more about this.
 

 <h4 >
 40% Margin of Happiness
 </h4>

 
 Sonja Lyubomirksy, Distinguished Professor, University of California,
 Riverside, defined happiness as “the experience of joy, contentment, or
 positive well-being, combined with a sense that one’s life is good,
 meaningful, and worthwhile.”1
 

 
 She conducted a meta-analysis of over 200 studies on the effects of
 happiness, and observed that happy people have stronger health, longer life,
 and better careers; plus they are more creative, have stronger
 relationships, and even have healthier cultures and communities.
 

 
 If happiness is so beneficial, she wondered why we are not excelling in it!
 In her article, “Pursuing Happiness: The Architecture of Sustainable
 Change,”2 she found that:
 

 <ul>
 <li>
 50% of happiness comes from our genetic baseline, i.e. how predisposed we
 are to happiness. This is related to biological and personality traits
 which do not change much through life. We cannot do much about them.
 </li>

 <li>
 Only 10% comes from external factors, e.g. our health, bank account,
 relationships, new phone or tablet, new boss, etc. That surprisingly low
 percentage is due to the phenomenon of habituation. We tend to revert to
 our happiness baseline, whether an important good or bad event happens to
 us. For instance, if you win the lottery, you will tend to come back to
 the same level of happiness after one year.
 </li>

 <li>
 40% comes from intentional activity, i.e. our choices. Thus, the quality
 of our mindset is responsible for 40% of our happiness. This is actually
 where we can contribute to a happy life.
 </li>
 </ul>

 <hr class="vertical-space1" />

 <img alt="create-the-habit-of-happiness" class="lazyload has-img-center" src="https://cdn-prod-static.heartfulness.org/create_habit_happiness2_3bf718f3f5.jpg"/>

 <hr class="vertical-space1" />

 <hr />

 <h4 class="text-center">
 Whether or not we were lucky enough to have a positive joyful childhood, we can all learn how to bring about positive deep inner
 transformation.
 </h4>

 <hr />

 <hr class="vertical-space1" />

 
 While most people spend the majority of their time improving their material
 life, which is accountable for only 10% of happiness, we have a 40%margin of
 happiness that is dependent on our choices.
 

 
 We cannot take happiness for granted! Happiness is intentional, effortful,
 and trainable. How can we develop this mindset and cultivate the habit of
 happiness?
 

 <h4 >
 Learn to Take in the Good
 </h4>

 
 Dr. Rick Hanson explains that the brain has the natural tendency to retain
 negative experiences and forget positive ones as a survival mechanism.
 Therefore simple positive thinking strategies are not the answer.
 

 
 Neuroplasticity is the ability of the brain to change its structure and
 functioning due to its activities. Positive neuroplasticity consists in
 intentionally engaging in those activities that develop positive changes of
 the brain. In short, we need to learn to take in the good!
 

 
 In his book, Hardwiring Happiness,3 Hanson suggests 3
 steps to ensure long-lasting transformation and to learn to take in the
 good:
 

 
 Pause:
 take distance from negative information. Focus: on positive experience and let in positive feelings. Absorb: savor the experience by feeling the thoughts, emotions and sensations
 associated with the positive experience.
 

 
 The longer that experience is held in awareness, and the more emotionally
 stimulating it is, the more neurons wire-in those pathways. By letting the
 moments spread across the emotional and mind-body system, small shifts are
 created, and overtime this weaves positive experiences into the fabric of
 the brain.
 

 
 This is exactly what we are doing in the Heartfulness practices. We meditate
 on the heart, and this trains the brain to absorb positive feelings and
 experiences associated with the heart – love, compassion, care, kindness,
 appreciation, harmony, patience, courage, and many more qualities that
 support happiness.
 

 
 We may only have a 40% margin of happiness, so let’s take up that
 opportunity. We can cultivate the habit of happiness.
 

 <hr class="vertical-space1" />

 <img alt="create-the-habit-of-happiness" class="lazyload has-img-center" src="https://cdn-prod-static.heartfulness.org/create_habit_happiness4_c06ec92baf.jpg"/>

 <hr class="vertical-space1" />

 <hr />

 <h4 class="text-center">
 We meditate on the heart, and this trains the brain to absorb positive
 feelings and experiences associated with the heart – love,
 compassion, care, kindness, appreciation, harmony, patience,
 courage, and many more qualities that support happiness.
 </h4>

 <hr />

 <hr class="vertical-space1" />

 <img alt="create-the-habit-of-happiness" class="lazyload has-img-center" src="https://cdn-prod-static.heartfulness.org/create_habit_happiness3_e0da34f079.jpg"/>

 <hr class="vertical-space1" />

 

 
 1 Lyubomirsky, S., 2007. The How of Happiness:
 A New Approach to Getting the Life You Want. Penguin Putnam, USA.
 

 
 2
 <a
 href="https://cdn-prod-static.heartfulness.org/LSS_2005_fcaf27a724.pdf"
 >https://cdn-prod-static.heartfulness.org/LSS_2005_fcaf27a724.pdf</a
 >
 

 
 3 Hanson, R., 2013.
 Hardwiring Happiness: The New Brain Science of Contentment, Calm, and
 Confidence. Harmony, USA.
 

 <hr class="vertical-space1" />
</div>

Create the habit of happiness

<h4>STANISLAS LAJUGIE offers us some very clear research on sleep hygiene, explains why it’s important to get a restful night’s sleep, and definitely convinces us that it’s not a good idea to miss a few hours.</h4><h4>A good night’s sleep or a nightmare day</h4>Sleep is the silent hero. Executive thinking, characterized by nimble mental processes, adaptability, and innovation, depends upon the rejuvenating embrace of sleep.Yet, sadly, the significance of sleep is often underestimated in our modern education systems and professional lives, both the quantity and quality, though history repeatedly reminds us how sleep deprivation can have extreme effects on our health and mind. In fact, it has been used as a form of torture throughout history.In 16th century Scotland, at the height of the witch-hunts, women who allegedly practiced witchcraft were captured and put on trial. The hunters needed a confession before a conviction, and thus “waking the witch” was born. Accused women were deprived of sleep for days, after which they would begin to hallucinate and experience psychotic episodes. Their “talk” was recorded as confessions.&nbsp;During World War II, the Japanese operated approximately 175 camps where sleep deprivation and other torture methods were used to extract information from both military personnel and civilians, while the British Army had the London Cage, a well-known center for interrogating prisoners of war, which used various harsh techniques, including sleep deprivation. During apartheid, South Africa used sleep deprivation as a torture method until 1994, and the U.S. military allegedly until 2009.&nbsp;So, sleep deprivation has a long history as both a means of interrogation and a form of torture. Some groups have reframed it as an “enhanced interrogation technique.” Despite not leaving physical marks, the United Nations recognizes it as a form of torture, defining torture as causing “physical or mental” pain or suffering. Sleep deprivation can lead to hallucinations, psychosis, schizophrenia, and the utterance of irrational statements, making it a concerning and inhumane practice.While witch-hunts stopped, sleep deprivation has widely spread across the globe.1 The US Centers for Disease Control and Prevention (CDC) describes sleep deprivation as a “public health epidemic,” with an estimated 50 to 70 million adults in the United States with chronic sleep and wakefulness disorders. A recent study in the Netherlands found 27.3% (21.2% of males and 33.2% of females) reporting that they had some type of sleep disorder. Polling based on a validated questionnaire revealed that 32% complained of experiencing general sleep disturbances while 43.2% said they suffered from insufficient sleep. Throughout developed nations, two-thirds of adults fail to attain the recommended seven to eight hours of sleep a night. Sleep disorders afflict approximately 50% of individuals over the age of 55, impairing both the initiation and maintenance of sleep.2&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/why_wake_witch2_ac896739a0.webp" alt="why-wake-witch2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_why_wake_witch2_ac896739a0.webp 145w,https://cdn-prod-static.heartfulness.org/large_why_wake_witch2_ac896739a0.webp 437w,https://cdn-prod-static.heartfulness.org/why_wake_witch2_ac896739a0.webp 437w," sizes="100vw"></figure><h4>Every hour counts!&nbsp;</h4>Why wake the witch and torture yourself? Change of lifestyle and lack of good information on sleep could be the reasons, at a heavy cost! Let’s venture into the repercussions of sleep deprivation that infiltrate all facets of our being.&nbsp;1. What is the impact of being deprived of one hour of sleep?&nbsp;An annual global experiment called “daylight saving time,” involving 1.5 billion people across 70 nations, provides a stark hint. Each year, on the Monday after clocks spring forward, hospitals see a 24% surge in heart attacks. The reverse occurs in the fall, with heart attacks dropping by 21%, offering the gift of an extra hour’s sleep.3&nbsp;There was an experiment in a U.S. school that shifted the start time from 7:25 a.m. to 8:30 a.m., which meant that students enjoyed 43 additional minutes of sleep. Their standardized test scores (SATs) improved by eight to 25%.42. What could happen if you sleep six hours a night?&nbsp;If the average sleeping time is eight hours (from the seven to nine hours normally advised by the World Health Organization), this is equivalent to a shortfall of two hours. The Surrey Sleep Research Center5 found that 711 genes were disrupted in students who slept for six hours per night for one week, compared with those enjoying a solid eight-and-a-half hours sleep. Among these, half surged into overactivity, including genes linked to chronic inflammation (a precursor to cancer), cellular stress, and factors fostering cardiovascular illnesses. On the flip side, genes fostering stable metabolism and optimal immune responses were stifled.3. What about five hours of sleep a night?&nbsp;Research6 from the University of Chicago unveiled that when healthy young males were limited to five hours of sleep weekly, they experienced a stark reduction in testosterone production and testicle size. This alteration effectively aged them ten to fifteen years in terms of virility. Diminished testosterone not only dampened sexual activity, but also invited fatigue, hampering focus and mental acuity. Women weren’t spared either, as less than six hours sleep a night disrupted hormone production vital for menstruation and fertility, even elevating fertility problems by 80% due to erratic schedules.4. What about four hours of sleep a night?&nbsp;Dr. Michael Irwin from the University of California7 observed that a solitary night of four hours’ sleep eradicated 70% of natural killer cells circulating in the immune system. Imagine the toll after a week, not to mention months or years of sleep deprivation.5. No sleep at all for a night?&nbsp;Randy Gartner is from San Diego, California. He holds the world record of time without sleep from 1964 when he 17 years old, for a period of 11 days 24 minutes!&nbsp;Missing 24 hours of sleep can lead to effects similar to a blood alcohol concentration of 0.10 percent, impairing decision-making, judgment, perception, memory, and coordination. Symptoms typically improve after getting some sleep.In a revealing experiment, participants divided into well-rested and sleep-deprived groups (kept awake all night) were tested on learning capacity. After two nights of recovery sleep, the sleep-deprived group displayed a 40% memory deficit, struggling to absorb new information. Learning-related hippocampal activity was observed in those who slept, while the sleep-deprived exhibited minimal learning engagement. Sleep deprivation had literally frozen their memory processing. Working very late before an exam day does not seem to be a good idea!Another study involving two groups of young adults—one sleep-deprived and one well-rested—showed that the sleep-deprived participants displayed over 60% amplified emotional reactivity in the amygdala, the fight-or-flight center. Simultaneously, the prefrontal cortex, associated with rationality and decision-making, struggled to temper emotional triggers. The result was heightened irritability and emotional turbulence.<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/why_wake_witch3_0b34e8b192.webp" alt="why-wake-witch3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_why_wake_witch3_0b34e8b192.webp 145w,https://cdn-prod-static.heartfulness.org/large_why_wake_witch3_0b34e8b192.webp 437w,https://cdn-prod-static.heartfulness.org/why_wake_witch3_0b34e8b192.webp 437w," sizes="100vw"></figure>6. 36 hours without sleep?Bodily functions such as appetite, metabolism, mood, and stress level can be disrupted. Effects include extreme fatigue, hormonal imbalances, decreased motivation, risky decisions, inflexible reasoning, and speech impairments.7. 48 hours without sleep?&nbsp;The immune system becomes compromised, increasing inflammation and decreasing natural killer cell activity.8. 72 hours without sleep?&nbsp;An intense urge to sleep emerges. Cognitive functions like multitasking, memory, and attention severely decline. Emotional stability suffers, causing irritability, depression, anxiety, and difficulty processing emotions in others. Perception becomes distorted, leading to hallucinations and illusions.9. Longer periods of sleep deprivation?&nbsp;Cognitive, emotional, and perceptual functions progressively worsen, ultimately impacting overall well-being.A prominent contemporary challenge is the delayed onset of sleep due to lengthy work hours, late-night calls, digital distractions, etc., making more and more people affected by sleep diseases.&nbsp;So, what constitutes a restful night’s sleep? We’ll find out next time!<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/why_wake_witch4_0dc3cb0f70.webp" alt="why-wake-witch4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_why_wake_witch4_0dc3cb0f70.webp 145w,https://cdn-prod-static.heartfulness.org/large_why_wake_witch4_0dc3cb0f70.webp 523w,https://cdn-prod-static.heartfulness.org/why_wake_witch4_0dc3cb0f70.webp 523w," sizes="100vw"></figure>To be continued.<hr>References:1 Chattu, V.J. et al, 2018. The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel) ; <a href="https://doi.org/10.3390%2Fhealthcare7010001.">https://doi.org/10.3390%2Fhealthcare7010001.</a>2 Black, D. S. et al., 2015. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical Trial. JAMA Intern Med, Apr;175(4):494-501.3 Wallker, M., 2017. Why We Sleep: The New Science of Sleep and Dreams. Scribner Books,&nbsp;4 Mateika, J.H. et al, 2002. Impact of Sleep on Learning and Behaviors in Adolescents, Teachers College Record, 104(4):704-726.5 Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome. Proc Natl Acad Sci USA, 110(12): E1132-41. doi: 10.1073/pnas.1217154110. Epub 2013 Feb 25.6 Van Cauter, E. et al, 2007. Impact of sleep and sleep loss on neuroendocrine and metabolic function. Horm Res, 67, Suppl 1:2-9. &nbsp;doi: 10.1159/000097543. Epub 2007 Feb 15.7 WIrwin, M.R., 2015. Why Sleep Is Important for Health: A Psychoimmunology Perspective. Annu Rev Psychol, 66:143-172.

Why wake the witch? 

<h4 style="text-align:justify;">Following up on last month’s article, STANISLAS LAJUGIE shares details about our sleep patterns and what is needed to create a really healthy sleep routine.</h4>&nbsp;<h4>If you want to follow your dreams, go to sleep early</h4>In the 1950s, after conducting experiments on rats that were later confirmed on humans, scientists discovered that we did not have a continuous and consistent pattern of brainwave activity during sleep. Instead, the brainwave patterns fluctuated between periods of higher-frequency waves, similar to wakeful brain activity, and periods of low-frequency waves, typical of deep sleep.The sleep periods resembling wakeful states were characterized by rapid and irregular eye movements, and dreams. This type of sleep was called rapid eye movement or REM sleep. During the other periods, brain activity was slow and the body completely relaxed with no movement of the eyes. This state was called deep or NREM sleep.During NREM sleep, the body repairs itself. Tissues regenerate, the immune system rejuvenates, and energy levels replenish. The brain consolidates memories and learning from the day, and expels neurotoxins.Indeed, deep NREM sleep is the brain’s cleanup phase. Brain activity and blood circulation decrease, permitting the glymphatic system (clears waste products and toxins from the brain) to facilitate the exchange of cerebrospinal fluid (CSF) and interstitial fluid (ISF) in the brain. During this phase, ISF volume increases by 60%, flushing the brain and eliminating waste.Research reveals that the glymphatic system also aids memory consolidation, potentially explaining sleep’s role in brain health. Prolonged sleep deprivation can impair this, allowing toxic waste buildup that contributes to cognitive decline and neurological disorders, including Alzheimer’s.The initial stage of sleep and transitory phases are light REM sleep, followed by progressively deeper states. During REM sleep, brain activity heightens, accompanied by rapid eye movement. This phase is characterized by dreams and flashbacks, testing all scenarios, and allowing vital processing and memorization of emotions.The World Health Organization recommends seven to nine hours of sleep for adults, though individual needs may differ. Sleep quality also matters. A fulfilling night’s sleep contains multiple cycles of deep sleep and light sleep, essential for physical and mental revitalization. An average sleep cycle spans 90 minutes, with around four to five cycles in a 24-hour span for optimal rejuvenation. Uninterrupted sleep, devoid of frequent awakenings, is equally crucial.<figure class="image image_resized" style="width:70.09%;"><img src="https://cdn-prod-static.heartfulness.org/sleep_health2_ec4ec69779.webp" alt="sleep-health2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_sleep_health2_ec4ec69779.webp 145w,https://cdn-prod-static.heartfulness.org/large_sleep_health2_ec4ec69779.webp 800w,https://cdn-prod-static.heartfulness.org/sleep_health2_ec4ec69779.webp 800w," sizes="100vw"></figure>Quality of sleep is not only about how long we sleep, but also when we sleep. The circadian rhythm is the natural, internal process that regulates the sleep-wake cycle and various physiological and behavioral processes in living organisms, including humans, on a daily basis. The main gland that regulates the circadian rhythm is the pineal gland. Located deep within the brain, the pineal gland plays a crucial role in the regulation of various physiological processes, including the sleep-wake cycle and the production of the hormone melatonin.The pineal gland receives signals from a cluster of neurons in the hypothalamus (SCN) that acts as the body’s master biological clock. The SCN receives information about the external light-dark cycle through the eyes’ retinal cells, which then communicate this information to the pineal gland.When darkness falls, the SCN signals the pineal gland to increase its production of melatonin, and the rise in melatonin levels promotes drowsiness and prepares the body for sleep. As morning approaches and light levels increase, the SCN signals the pineal gland to decrease melatonin production, promoting wakefulness. In this way, the pineal gland’s secretion of melatonin serves as a key component of the circadian rhythm, helping to align internal biological processes with the external day-night cycle.<h4>What is your sleep health?</h4>When we sleep has an effect on our circadian rhythm. If we go to sleep after 11 p.m., we will not get the longest duration of NREM sleep, in particular N3 (very deep sleep), the stage most associated with physical restoration and recovery. During N3 sleep, the body engages in critical processes like cell repair, growth, and immune system support, and the brain’s glymphatic system is most active. Deep sleep also plays a vital role in memory consolidation, particularly for declarative memory (facts, events, experiences). Emotional processing and regulation are also linked to deep sleep, helping to modulate emotional responses and potentially reset the brain’s emotional state.<figure class="image image_resized" style="width:76.6%;"><img src="https://cdn-prod-static.heartfulness.org/sleep_health3_74a82d1548.webp" alt="sleep-health3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_sleep_health3_74a82d1548.webp 145w,https://cdn-prod-static.heartfulness.org/large_sleep_health3_74a82d1548.webp 1000w,https://cdn-prod-static.heartfulness.org/sleep_health3_74a82d1548.webp 1000w," sizes="100vw"></figure><hr><h4 style="text-align:center;">An average sleep cycle spans 90 minutes, &nbsp;with around four to five cycles in a &nbsp;24-hour span for optimal rejuvenation.&nbsp;</h4><hr>Sleeping early supports metabolic functions and helps regulate hormones involved in appetite control, metabolism, and stress response. Disrupting these processes by sleeping late can potentially lead to metabolic imbalances and increased stress.Melatonin secretion increases in the evening, promoting sleepiness. If we’re awake and exposed to light when our bodies expect darkness, melatonin levels may remain elevated, leading to feelings of fatigue, and a mismatch between our internal clock and external environment. Instead of feeling energetic in the morning, melatonin presence may persist, making it difficult to wake.Not getting the necessary NREM sleep can contribute to mood disturbances, like irritability, mood swings, and potential mental health issues.In summary, when we consistently go to bed after 11 p.m., we miss out on the critical early-night NREM sleep stages, which can have a cascading impact on various aspects of our health and functioning.If you need to make adjustments to your sleep schedule, it’s recommended to do it gradually over a period of time, to allow your body to adapt to the changes.<h4 style="text-align:justify;">Meditation: a gateway to enhanced sleep and brain function</h4>To become a sleep champion requires a healthy lifestyle: going to sleep early and for long enough, a balanced work life, regular exercise, reduced coffee and tea consumption, a timely and light diet.Additionally, meditation brings many benefits for sleep quality and brain functioning, including stress reduction1, enhanced sleep quality2, circadian rhythm alignment3, and daytime vitality4.<h4>Moral of the story?</h4>The lesson is clear: sleep’s intelligence far surpasses our comprehension. Ignoring it could hasten our journey toward an early end. In the grand mosaic of existence, sleep is not a waste of time for the busy, but a vital need. Our physical and mental well-being dance to its rhythm, and meditation may well be the conductor guiding us to harmonious rest.<figure class="image image_resized" style="width:70.55%;"><img src="https://cdn-prod-static.heartfulness.org/sleep_health4_bd4a8ed853.webp" alt="sleep-health4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_sleep_health4_bd4a8ed853.webp 145w,https://cdn-prod-static.heartfulness.org/large_sleep_health4_bd4a8ed853.webp 400w,https://cdn-prod-static.heartfulness.org/sleep_health4_bd4a8ed853.webp 400w," sizes="100vw"></figure>&nbsp;References:1 Jindal et al., 2016; Tang et al., 2015; Winbush et al., 2007; Ong et al., 2008. 2 Black et al., 2015; Gong et al., 2016. 3 Burke et al., 2015. 4 Colzato et al., 2015; Mrazek et al., 2013.&nbsp;

Stanislas Lajugie

Stanislas is a civil servant of the Foreign Affairs Ministry of France. He has worked in many countries and enjoys making meditation fashionable wherever he goes. He has developed a course on the science of meditation for universities and corporates.

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