Tag Archive | mental-health

Overwhelmed? Taking In Too Many Empty Calories?

                                                                                      Taken from The Economist magazine

Are you feeling a bit stressed out? Agitated? Exhausted? Burned out? Do you feel like running away from all of your daily responsibilities? What happens to your healthy living patterns when you feel this way? Do you still find that you eat healthfully? How about your active lifestyle? Do you feel nourished by your activities or do you feel drained by them?


Have you been absorbing too much information? Experiencing too many meetings, too many phone calls? Too much stimulation? Do you feel that you are on a treadmill running around in circles? Do you find that you love all of life but there is just TOO MUCH of it? I certainly feel this way at times! Watch the mental pressure cooker. Look seriously. Make choices wisely.

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I encourage you to take some time to shine the light of attention towards yourself and notice how your body and emotions respond to the way you are presently creating your daily routine.

Do you hunger for some alone time? Time just to BE and not DO? Time just to relax, nurture yourself, and restore balance to your life? Ah…

Take Time

Perhaps you might benefit from taking in some beneficial, wholesome, calming, nurturing nutrients. Step back from the RUSH of your life. Give yourself some space.

You might find that this feels uncomfortable and difficult to do. Perhaps you’ve developed the HABIT of being always rushed and harried and don’t know HOW to slow down. I encourage you to explore other sections of the Cultivating Balance section, especially :

See below the Self-Nurturing and Self-Esteem ideas: Learn the skills for emotional nurturing. They’re euphoric and non-caloric! Learning and practicing these skills will help to transform emotional eating.

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Begin to notice that if you choose to keep your life over busy, you might find yourself spontaneously and uncontrollably turning to food to help you numb out and manage the stresses that you are feeling. Consider exploring:

Unexpedted Joys


Meditation—Why and How—Cleanse and Train The Mind

  Learning How to Clean Up Your Mind


Learning this skill helps you free yourself from self-destructive compulsions.

Discover the art of mental self-control.


Sometimes our minds become overheated!

We all recognize the value in taking care of our bodies.  We cleanse, feed, and clothe them; and we provide for adequate shelter; and we are at least aware of the need for and value of regular exercise to our health and well-being. Whenever our body gets sick, we try to figure out what went wrong and get something to fix it, if possible.

Rarely do we take time to attend to our minds. Everything is mind-made, yet we frequently take our minds totally for granted. Mind-made means that everything (our experience of life) is MADE in our minds. Our thoughts occur in response to outer and inner events. First, there is the event—then there occurs instantaneously our REACTION to it.

Our reaction is based on our FILTERS, which are our opinions, beliefs, evaluations, conclusions. The feeling tone that we experience is sculpted by our inner views—really made in our minds!

Our thoughts over time form patterns of thinking or habits of mental reactions. Examples are thoughts of joy and contentment, love, compassion or happiness or perhaps impatience, pessimism, sadness or cravings.

Our response to what happens in our world starts in our mind—with our thoughts—and is expressed in our actions. See the Various Meditation section on: Mind is the Source of Happiness and Pain and The Nature of Mind: What is it? Where is it? Also, Make Your Mind An Ocean.

The first thing that we need to do with our minds is to “clean them up!” Just like our houses, if we don’t occasionally take time to organize our things and throw things out that are no longer needed, over time our minds become very cluttered.


What mind has put in mind, only mind can clean out. The more we practice thinking in a certain way, the more habitual that way of thinking becomes. It feels normal and natural—it becomes a habit of mind.

Meditation allows us to notice the content of the thoughts floating through our minds. During meditation we learn to drop—from the mind—what we do not want to keep.


· Just drop the inner dialog or story—that is, we perhaps focus on the breath coming in and going out, and when we lose our focus on the breath, we just immediately come back when we catch ourselves lost in fantasy, planning the future or worrying about the past—that is, we just let go of the story line—the content of the thoughts. 

· We can also label thoughtslike thinking, remembering, worrying, and planning.

We just step back and look at them. When thoughts arise, we just gently observe them. We practice just noticing them, trying not to judge them.

This process takes lots of repetition, since for most of us our minds are undisciplined. Our thoughts wander off in all directions—compulsive planning, worrying, fantasies about many things. We have to train our minds to STOP…to drop the content of our thoughts—and to come back to the present moment. It takes bringing our mind back again and again to the object of meditation (such as the breath, a word, a sound, or even walking with awareness).


Meditation is really like doing push-ups or weight training for the mind—it gives the mind muscle to perform the valuable skill to do what you want it to do—rather than always being carried along by out-of-control thoughts. Mental strength comes from working against the resistance of undisciplined thoughts—until we finally gain enough mental potency to stop our train of thoughts mid-thought. We can then direct our minds where we want them to go, rather than going wherever they take us! 

· Through the practice of abiding in a calmer state—we cease the torrent of chattering thoughts. Over time we can achieve a serenely settled state of mind. Ah…

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On a personal note: I take time every day to meditate.  I’ve discovered that for my best emotional health, that it is most effective if  also make time for a meditation retreat that lasts from 2-7 days about every 3 months. What I have discovered is that I become more and more reactive to the world around me. I start to believe my interpretations and views and notice that my state of inner peace and calm diminishes step by step…gradually…and a retreat helps me “reboot” my inner computer, provides perspective about life’s adventures and challenges, and helps me to restore my sense of inner calm and well being. At the bottom of the Meditation section of my site it lists many retreat centers and meditation resources. The resources also discuss various ways to meditate and share its benefits.

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The Nature of Mind: What is it? Where is it?

Benefits of meditation

Discover other ideas at:

It’s Never Too Early…or Late…to Take 21 Steps to Aging Successfully!

21 StepsTo AgingSuccessfully! Bob Wilson

Discover How to Become Lighter & Free From the Inside Out.

Make an investment in you so that you can age successfully!

KEY messages and posters that are included in my Playbook


In Bob Wilson’s artful and heartful playbook, you’ll discover how you can create healthy, enjoyable, and sustainable changes in your life. You will come to understand how each of your daily choices affects your body, mind, and spirit, and how everything is interconnected.

Become Your Own Lifestyle Coach as You Learn 12 Essential Skills!

We’ll explore the process of making lasting changes in areas that matter most for you. You’ll learn lots about yourself, discover ways to get back on track when you fall back to old habits, and learn how to keep motivated to achieve your dreams.

Explore visions of health and…

 transform them into realities.

You make the difference!

Discover how to become your own mindful and compassionate lifestyle self-manager as you cultivate 12 essential skills that create life-long well-being, a healthy weight, and a more vibrant friskiness.

The 12 Essential Skills of Lighter & Free from the Inside Out:                       

1. Beginning Your Journey: Becoming Aware of the Big Picture

2. Cultivating Balance in Your Life

3. Becoming Your Own Lifestyle Self-Manager

4. Discovering the Power of FUN: Celebrating Enjoyable Ways to Be Active for Life!

5. Cultivating a Sustainable, Healthful Plan of Eating

6. Planning and Preparing Delicious Recipes, Meals, and Snacks in a Hectic World

7. Eating with Awareness and Pleasure

8. Transforming Emotional Eating

9. Self-esteem and Self-nurturing: Developing an Unconditional Friendship with Yourself

10. Seeking Support, Counseling, and Outside Resources for Your Journey

11. Cultivating Daily Quiet and Personal Introspection Time 

12. Maintenance: Learning How to Cultivate Lifelong Well-Being

Explore the Table of Contents: TABLE OF CONTENTS Lighter & Free from the Inside Out.pdf

Review for: Lighter & Free from the Inside Out (Paperback)

Bob Wilson’s book is the most comprehensive one I’ve ever seen in the area of balanced living and self-love. Although it’s directed to people trying to manage their relationship with food, its wisdom and humor can touch anyone trying to substitute critical voices in their heads with loving ones and who are trying to get a handle on a life that seems to be veering out of control. I enjoyed the folksiness and pragmatic hints that pervade throughout and loved the wonderful, easy menu ideas and the fabulous illustrations by Carol DeGregory. I would recommend to the reader to not be overwhelmed by all the amazing content. . .rather than reading it from cover to cover, let the content page guide you to those areas that speak to you at the moment. I hope the book sells like hotcakes, preferably ones made with whole grain. From Amazon post.

To purchase the Playbook: http://www.balancedweightmanagement.com/Lighter%20&%20Free%20from%20the%20Inside%20Out.htm

Small Baby Steps Lead to Success