Category: consciousness

Meditation

About keeping oneself mentally healthy.

I follow the website The Conversation and read most of their posts on a very regular basis. Back in May they published the following. It caught my eye because my own mental health is drifting downwards, or so it seems, due to age, I shall be 80 in November, 2024, plus a couple of brain bleedings that occurred in 2017 that were attended to by the Regional Trauma Center in Eugene.

I then had two sub-durnal (sp?) operations overnight before being put onto the ICU ward. The lead surgeon explained that I was within 24 hours of dying! As in if I had not gone back to hospital.

I find that difficult to realise that it was 6 years ago! Anyway, to the post published by The Conversation.

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Mindfulness, meditation and self-compassion – a clinical psychologist explains how these science-backed practices can improve mental health

Studies show that consistent meditation practice is key. pixdeluxe/E! via Getty Images

Rachel Goldsmith Turow, Seattle University

Mindfulness and self-compassion are now buzzwords for self-improvement. But in fact, a growing body of research shows these practices can lead to real mental health benefits. This research – ongoing, voluminous and worldwide – clearly shows how and why these two practices work.

One effective way to cultivate mindfulness and self-compassion is through meditation.

For more than 20 years, as a clinical psychologist, research scientist and educator, I taught meditation to students and clinical patients and took a deep dive into the research literature. My recent book, “The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head,” highlights much of that research.

I learned even more when I evaluated mental health programs and psychology classes that train participants in mindfulness and compassion-based techniques.

Defining mindfulness and self-compassion

Mindfulness means purposefully paying attention to the present moment with an attitude of interest or curiosity rather than judgment.

Self-compassion involves being kind and understanding toward yourself, even during moments of suffering or failure.

Both are associated with greater well-being.

But don’t confuse self-compassion with self-esteem or self-centeredness, or assume that it somehow lowers your standards, motivation or productivity. Instead, research shows that self-compassion is linked with greater motivation, less procrastination and better relationships.

Could mindfulness meditation be the next public health revolution?

Be patient when starting a meditation practice

I didn’t like meditation – the specific practice sessions that train mindfulness and self-compassion – the first time I tried it as a college student in the late ‘90s. I felt like a failure when my mind wandered, and I interpreted that as a sign that I couldn’t do it.

In both my own and others’ meditation practices, I’ve noticed that the beginning is often rocky and full of doubt, resistance and distraction.

But what seem like impediments can actually enhance meditation practice, because the mental work of handling them builds strength.

For the first six months I meditated, my body and mind were restless. I wanted to get up and do other tasks. But I didn’t. Eventually it became easier to notice my urges and thoughts without acting upon them. I didn’t get as upset with myself.

After about a year of consistent meditation, my mind seemed more organized and controllable; it no longer got stuck in self-critical loops. I felt a sense of kindness or friendliness toward myself in everyday moments, as well as during joyful or difficult experiences. I enjoyed ordinary activities more, such as walking or cleaning.

It took a while to understand that anytime you sit down and try to meditate, that’s meditation. It is a mental process, rather than a destination.

How meditation works on the mind

Just having a general intention to be more mindful or self-compassionate is unlikely to work.

Most programs shown to make meaningful differences involve at least seven sessions. Studies show these repeated workouts improve attention skills and decrease rumination, or repeated negative thinking.

They also lessen self-criticism, which is linked to numerous mental health difficulties, including depression, anxiety, eating disorders, self-harm and post-traumatic stress disorder.

Meditation is not just about sustaining your attention – it’s also about shifting and returning your focus after the distraction. The act of shifting and refocusing cultivates attention skills and decreases rumination.

Trying repeatedly to refrain from self-judgment during the session will train your mind to be less self-critical.

An interconnected group of brain regions called the default mode network is strikingly affected by meditation. Much of this network’s activity reflects repetitive thinking, such as a rehash of a decadeslong tension with your sister. It’s most prominent when you’re not doing much of anything. Activity of the default mode network is related to rumination, unhappiness and depression.

Research shows that just one month of meditation reduces the noise of the default mode network. The type of meditation practice doesn’t seem to matter.

Don’t be discouraged if your mind wanders as you meditate.

Establishing the formal practice

A common misconception about mindfulness is that it’s simply a way to relax or clear the mind. Rather, it means intentionally paying attention to your experiences in a nonjudgmental way.

Consider meditation the formal part of your practice – that is, setting aside a time to work on specific mindfulness and self-compassion techniques.

Cultivating mindfulness with meditation often involves focusing on paying attention to the breath. A common way to start practice is to sit in a comfortable place and bring attention to your breathing, wherever you feel it most strongly.

At some point, probably after a breath or two, your mind will wander to another thought or feeling. As soon as you notice that, you can bring your attention back to the breath and try not to judge yourself for losing focus for five to 10 minutes.

When I was just getting started meditating, I would have to redirect my attention dozens or hundreds of times in a 20-to-30-minute session. Counting 10 breaths, and then another 10, and so on, helped me link my mind to the task of paying attention to my breathing.

The most well-established technique for cultivating self-compassion is called loving-kindness meditation. To practice, you can find a comfortable position, and for at least five minutes, internally repeat phrases such as, “May I be safe. May I be happy. May I be healthy. May I live with ease.”

When your attention wanders, you can bring it back with as little self-judgment as possible and continue repeating the phrases. Then, if you like, offer the same well wishes to other people or to all beings.

Every time you return your focus to your practice without judging, you’re flexing your mental awareness, because you noticed your mind wandered. You also improve your capacity to shift attention, a valuable anti-rumination skill, and your nonjudgment, an antidote to self-criticism.

These practices work. Studies show that brain activity during meditation results in less self-judgment, depression and anxiety and results in less rumination.

Mindfulness also occurs when you tune into present-moment sensations, such as tasting your food or washing the dishes.

An ongoing routine of formal and informal practice can transform your thinking. And again, doing it once in a while won’t help as much. It’s like situps: A single situp isn’t likely to strengthen your abdominal muscles, but doing several sets each day will.

When thoughts pop up during meditation, no worries. Just start again … and again … and again.

Meditation reduces self-criticism

Studies show that mindfulness meditation and loving-kindness meditation reduce self-criticism, which leads to better mental health, including lower levels of depression, anxiety and PTSD. After an eight-week mindfulness program, participants experienced less self-judgment. These changes were linked with decreases in depression and anxiety.

One final point: Beginning meditators may find that self-criticism gets worse before it gets better.

After years or decades of habitual self-judgment, people often judge themselves harshly about losing focus during meditation. But once students get through the first few weeks of practice, the self-judgment begins to abate, both about meditation and about oneself in general.

As one of my students recently said after several weeks of mindfulness meditation: “I am more stable, more able to detach from unhelpful thoughts and can do all of this while being a little more compassionate and loving toward myself.”

Rachel Goldsmith Turow, Adjunct Assistant Professor in Population Health Science and Policy, Seattle University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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I do not meditate; have never done so.

In reading this article I think I should try and find a way to start the process. There are a great number of articles and websites. I will share my journey with you.

Time will tell!

Memories of Pharaoh

What a wonderful relationship it has been.

(This post was drafted back in 2020 and, for whatever reason, never got published, until today! Pharaoh, of course, is no longer with us)

Years ago if I was ever to own a dog, it had to be one breed and one breed only: a German Shepherd Dog.

The reason for this was that back in 1955 my father and mother looked after a German Shepherd dog called Boy.  Boy belonged to a lovely couple, Maurice and Marie Davies.  They were in the process of taking over a new Public House (Pub); the Jack & Jill in Coulsdon, Surrey.  My father had been the architect of the Jack & Jill.

Jack & Jill, Longlands Avenue, Coulsdon, Surrey
Jack & Jill, Longlands Avenue, Coulsdon, Surrey

As publicans have a tough time taking holidays, it was agreed that the move from their old pub to the Jack & Jill represented a brilliant opportunity to have that vacation.  My parents offered to look after Boy for the 6 weeks that Maurice and Marie were going to be away.

Boy was the most gentle loveable dog one could imagine and I quickly became devoted to him; I was 11 years old at the time.  So when years later it seemed the right time to have a dog, there was no question about the breed.  Boy’s memory lived on all those years, and, as this post reveals, still does!

Pharaoh was born June 3rd, 2003 at Jutone Kennels up at Bovey Tracy, Devon, on the edge of Dartmoor.  As the home page of the Jutone website pronounces,

The Kennel was established in 1964 and it has always been the aim to breed the best German Shepherd Dogs for type and temperament. To this end the very finest German bloodlines are used to continue a modern breeding programme.

and elsewhere on that website one learns:

Jutone was established by Tony Trant who was joined by Sandra Tucker in 1976. Sandra continues to run Jutone since Tony passed away in 2004. Both Tony and Sandra qualified as Championship Show judges and Sandra continues to judge regularly. Sandra is the Secretary and a Life Member of the German Shepherd Dog Club of Devon.

Tony Trant

Turning to Pharaoh, here are a few more pictures over the years.

Pharaoh, nine months old.

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One year old: June 3rd 2004.

The next picture of Pharaoh requires a little background information.

For many years I was a private pilot and in later days had the pleasure, the huge pleasure I must say, of flying a Piper Super Cub which is a group-owned aircraft based at Watchford Farm in South Devon.  The aircraft, a Piper PA-18-135 Super Cub, was originally supplied to the Dutch Air Force in 1954 and was permitted by the British CAA to carry her original military markings including her Dutch military registration, R-151, although there was a British registration, G-BIYR, ‘underneath’ the Dutch R-151.  (I wrote more fully about the history of the aircraft on Learning from Dogs back in August 2009.)

Piper Cub R151

Anyway, every time I went to the airfield with Pharaoh he always tried to climb into the cockpit.  So one day, I decided to see if he would sit in the rear seat and be strapped in.  Absolutely no problem with that!

Come on Dad, let's get this thing off the ground!

My idea had been to fly a gentle circuit in the aircraft.  First I did some taxying around the large grass airfield that is Watchford to see how Pharaoh reacted.  He was perfectly behaved.

Then I thought long and hard about taking Pharaoh for a flight.  In the Cub there is no autopilot so if Pharaoh struggled, or worse, it would have been almost impossible to fly the aircraft and cope with Pharaoh.  So, in the end, I abandoned taking him for a flight.  The chances are that it would have been fine.  But if something had gone wrong, the outcome just didn’t bear thinking about.

So we ended up motoring for 30 minutes all around the airfield which, as the next picture shows, met with doggie approval.  The date was July 2006.

That was fun, Dad!

What a dear dog he has been over all the years!

As if to reinforce the fabulous dog he still is, yesterday it was almost as though he knew he had to show how youthful he still was.

Because, when I took his group of dogs out around 7.30am armed with my camera, Pharaoh was brimming over with energy.

First up was a swim in the pond.

Ah, an early birthday dip! Bliss!

Then in a way he has not done before, Pharaoh wanted to play ‘King of my Island’, which is in the middle of the pond.

Halt! Who goes there!

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This is my island! So there!

Then a while later, when back on dry land, so to speak, it was time to dry off in the morning sunshine.

Actually, this isn’t such a bad life!

Long may he have an enjoyable and comfortable life.

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This was written quite obviously before Pharaoh died. He is still on the home page of this blog.

Beloved Pharaoh. Born: June 3rd., 2003 – Died: June 19th., 2017. A very special dog that will never be forgotten.

The relationship between us and wild animals.

In this particular case looking at the wolf.

So many times a particular article from a website that allows republishing is not only a good and relevant article but also is a quick way of me publishing a post when, as I was yesterday, a bit pressed for time.

So here is that article from The Conversation.

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Wolf restoration in Colorado shows how humans are rethinking their relationships with wild animals

A gray wolf in Yellowstone National Park. NPS/Jim Peaco

Christopher J. Preston, University of Montana

From sports to pop culture, there are few themes more appealing than a good comeback. They happen in nature, too. Even with the Earth losing species at a historic rate, some animals have defied the trend toward extinction and started refilling their old ecological niches.

I’m a philosopher based in Montana and specialize in environmental ethics. For my new book, “Tenacious Beasts: Wildlife Recoveries That Change How We Think About Animals,” I spent three years looking at wildlife comebacks across North America and Europe and considering the lessons they offer. In every case, whether the returnee is a bison, humpback whale, beaver, salmon, sea otter or wolf, the recovery has created an opportunity for humans to profoundly rethink how we live with these animals.

One place to see the rethink in action is Colorado, where voters approved a ballot measure in 2020 mandating the reintroduction of gray wolves west of the Continental Divide. Colorado’s Parks and Wildlife Agency has released a draft plan that calls for moving 30 to 50 gray wolves from other Rocky Mountain states into northwest Colorado over five years, starting in 2024.

Aldo Leopold, the famed conservationist and professor of game management at the University of Wisconsin, believed that moral beliefs evolve over time to become more inclusive of the natural world. And what’s happening in Colorado suggests Leopold was right. Human attitudes toward wolves have clearly evolved since the mid-1940s, when bounties, mass poisoning and trapping eradicated wolves from the state.

Recovering animals encounter a world that is markedly different from the one in which they declined, especially in terms of how people think about wildlife. Here are several reasons I see why societal attitudes toward wolves have changed. The importance of keystone species

Wolves released in northwest Colorado will wear GPS collars that enable wildlife managers to track them.

The idea that certain influential species, which ecologists call keystone species, can significantly alter the ecosystems around them first appeared in scientific literature in 1974. Bison, sea otters, beavers, elephants and wolves all exert this power. One way in which wolves wield influence is by preying on coyotes, which produces ripple effects across the system. Fewer coyotes means more rodents, which in turn means better hunting success for birds of prey.

Wolves also cause nervous behaviors among their prey. Some scientists believe that newly returned predators create a “landscape of fear” among prey species – a term that isn’t positive or negative, just descriptive. This idea has shifted thinking about predators. For example, elk avoid some areas when wolves are around, resulting in ecological changes that cascade down from the top. Vegetation can recover, which in turn may benefit other species.

Insights into pack dynamics

Animal behavioral science research has provided pointers for better wolf management. Studies show that wolf packs are less likely to prey on livestock if their social structure remains intact. This means that ranchers and wildlife managers should take care not to remove the pack’s breeding pair when problems occur. Doing so can fragment the pack and send dispersing wolves into new territories.

Wildlife agencies also have access to years of data from close observation of wolf behavior in places like Yellowstone National Park, where wolves were reintroduced starting in 1995. This research offers insights into the wolf’s intelligence and social complexity. All of this information helps to show how people can live successfully alongside them.

Predators provide economic value

Research has also demonstrated that wolves provide economic benefits to states and communities. Wisconsin researchers discovered that changes in deer behavior due to the presence of wolves have saved millions of dollars in avoided deer collisions with cars. These savings far exceed what it costs the state to manage wolves.

Wolf recovery has been shown to be a net economic benefit in areas of the U.S. West where they have returned. The dollars they attract from wolf-watchers, photographers and foreign visitors have provided a valuable new income stream in many communities.

Predators do kill livestock, but improved tracking has helped to put these losses in perspective. Montana Board of Livestock numbers show that wolves, grizzly bears and mountain lions caused the loss of 131 cattle and 137 sheep in the state in 2022. This is from a total of 2,200,000 cattle and 190,000 sheep. Of the 131 cattle, 36 were confirmed to be taken by wolves – 0.0016% of the statewide herd.

According to the U.S. Department of Agriculture, dogs, foxes and coyotes in Montana all killed more sheep and lambs than wolves did in 2020. Even eagles were three times more deadly to sheep and lambs than wolves were.

Actual costs to ranchers are certainly higher than these numbers suggest. The presence of wolves causes livestock to lose weight because the animals feed more nervously when wolves are around. Ranchers also lose sleep as they worry about wolves attacking their livestock and guard dogs. And clearly, low statewide kills are small comfort to a rancher who loses a dozen or more animals in one year. Margins are always tight in the livestock business.

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A northern Colorado rancher discusses options for protecting his cattle from wolves, which already are naturally present in the state.

What’s more, predators’ economic impacts don’t end with ranching. In Colorado, for example, elk numbers are likely to decline after wolves are reintroduced. This may affect state wildlife agency budgets that rely on license fees from elk hunters. It may also affect hunting outfitters’ incomes.

In my view, voters who supported bringing wolves back to Colorado should remain deeply aware of the full distribution of costs and support proactive compensation schemes for losses. They should be mindful that support for wolf reintroduction varies drastically between urban and rural communities and should insist that effective mechanisms are in place ahead of time to ensure fair sharing of the economic burdens that wolves generate.

A new ethical playing field

Despite these complexities, the idea of the “big bad wolf” clearly no longer dominates Americans’ thinking. And the wolf is not alone. Social acceptance of many other wildlife species is also increasing. For example, a 2023 study found that between 80% and 90% of Montanans believed grizzly bears – which are recovering and expanding their presence there – have a right to exist.

Aldo Leopold famously claimed to have experienced an epiphany when he shot a wolf in New Mexico in the 1920s and saw “a fierce green fire” dying in her eyes. In reality, his attitude took several more decades to change. Humans may have an ingrained evolutionary disposition to fear carnivorous predators like wolves, but the change ended up being real for Leopold, and it lasted.

Leopold, who died in 1948, did not live to see many wildlife species recover, but I believe he would have regarded what’s happening now as an opportunity for Americans’ moral growth. Because Leopold knew that ethics, like animals, are always evolving.

Christopher J. Preston, Professor of Philosophy, University of Montana

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Those last few paragraphs under the sub-heading of ‘A new ethical playing field’ show how many other wildlife species have gained a real advantage, a social acceptance as the article said. Long may it continue.

Please, please watch this

And I wish I knew what to say…

This is a video that is three years old.

But it is more pertinent today than it was when it was first released.

The video asks ‘… why we never really learnt how to talk about this’.

The video is a little less than ten minutes long so watch it now, with the family as well, if that is appropriate, and perhaps have a discussion afterwards.

Jean and I do not have any answers especially when the news is all about other things.

Yes, we know that the climate is changing but what exactly does that mean is a more difficult question to answer. Mind you there are a growing number of organisations committed to finding answers.

Yes, there are many scientists who have clear opinions on the situation but we need a global movement, NOW, to address this very urgent requirement, and there is no sign that the global community are even talking about climate change let alone doing something.

Please, please watch this:

I would love to hear your thoughts.

Putting aside the pills!

A fascinating article presents an alternative.

There was a recent item on The Conversation that is being shared with you all today. It is about the role of meditation and mindfulness is keeping one healthy, and I sense this will be a popular article!

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Meditation and mindfulness offer an abundance of health benefits and may be as effective as medication for treating certain conditions

By Hilary A. Marusak

Assistant Professor of Psychiatry and Behavioral Neurosciences, Wayne State University

Published January 12th, 2023

Many people look to diet trends or new exercise regimens – often with questionable benefit – to get a healthier start on the new year. But there is one strategy that’s been shown time and again to boost both mood and health: meditation.

In late 2022, a high-profile study made a splash when it claimed that meditation may work as well as a common drug named Lexapro for the treatment of anxiety. Over the past couple of decades, similar evidence has emerged about mindfulness and meditation’s broad array of health benefits, for purposes ranging from stress and pain reduction to depression treatments to boosting brain health and helping to manage excessive inflammation and long COVID-19. 

Despite the mounting body of evidence showing the health benefits of meditation, it can be hard to weigh the science and to know how robust it is.

I am a neuroscientist studying the effects of stress and trauma on brain development in children and adolescents. I also study how mindfulness, meditation and exercise can positively affect brain development and mental health in youth.

I am very excited about how meditation can be used as a tool to provide powerful new insights into the ways the mind and brain work, and to fundamentally change a person’s outlook on life. And as a mental health researcher, I see the promise of meditation as a low- or no-cost, evidence-based tool to improve health that can be relatively easily integrated into daily life. 

Meditation requires some training, discipline and practice – which are not always easy to come by. But with some specific tools and strategies, it can be accessible to everyone.

What are mindfulness and meditation?

There are many different types of meditation, and mindfulness is one of the most common. Fundamentally, mindfulness is a mental state that, according to Jon Kabat-Zinn a renowned expert in mindfulness-based practices, involves “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” 

This means not ruminating about something that happened in the past or worrying about that to-do list. Being focused on the present, or living in the moment, has been shown to have a broad array of benefits, including elevating mood, reducing anxiety, lessening pain and potentially improving cognitive performance. 

Mindfulness is a skill that can be practiced and cultivated over time. The goal is that, with repetition, the benefits of practicing mindfulness carry over into everyday life – when you aren’t actively meditating. For example, if you learn that you aren’t defined by an emotion that arises transiently, like anger, then it may be harder to stay angry for long. 

The health benefits of meditation and other strategies aimed at stress reduction are thought to stem from increasing levels of overall mindfulness through practice. Elements of mindfulness are also present in practices like yoga, martial arts and dance that require focusing attention and discipline.

The vast body of evidence supporting the health benefits of meditation is too expansive to cover exhaustively. But the studies I reference below represent some of the top tier, or the highest-quality and most rigorous summaries of scientific data on the topic to date. Many of these include systematic reviews and meta-analyses, which synthesize many studies on a given topic. 

Stress and mental health

Mindfulness-based programs have been shown to significantly reduce stress in a variety of populations, ranging from caregivers of people living with dementia to children during the COVID-19 pandemic. 

Meta-analyses published during the pandemic show that mindfulness programs are effective for reducing symptoms of post-traumatic stress disorder, obsessive-compulsive disorder, attention-deficit/hyperactivity disorder and depression – including the particularly vulnerable time during pregnancy and the postnatal period.

Mindfulness-based programs also show promise as a treatment option for anxiety disorders, which are the most common mental disorders, affecting an estimated 301 million people globally. While effective treatments for anxiety exist, many patients do not have access to them because they lack insurance coverage or transportation to providers, for instance, or they may experience only limited relief.

It’s important to note, however, that for those affected by mental or substance use disorders, mindfulness-based approaches should not replace first-line treatments like medicine and psychotherapy such as cognitive behavioral therapy. Mindfulness strategies should be seen as a supplement to these evidence-based treatments and a complement to healthy lifestyle interventions like physical activity and healthy eating. 

How does meditation work? A look into the brain

Studies show that regular meditators experience better attention control and improved control of heart rate, breathing and autonomic nervous system functioning, which regulates involuntary responses in the body, such as blood pressure. Research also shows that people who meditate have lower levels of cortisol – a hormone involved in the stress response – than those who don’t. 

A recent systematic review of neuroimaging studies showed that focused attention meditation is associated with functional changes in several brain regions involved in cognitive control and emotion-related processing. The review also found that more experienced meditators had stronger activation of the brain regions involved in those cognitive and emotional processes, suggesting that the brain benefits improve with more practice. 

A regular meditation practice may also stave off age-related thinning of the cerebral cortex, which may help to protect against age-related disease and cognitive impairment. 

Limitations of meditation research

This research does have limits. These include a lack of a consistent definition for the types of programs used, and a lack of rigorously controlled studies. In gold-standard randomized controlled trials with medications, study participants don’t know whether they are getting the active drug or a placebo. 

In contrast, in trials of mindfulness-based interventions, participants know what condition they are assigned to and are not “blinded,” so they may expect that some of the health benefits may happen to them. This creates a sense of expectancy, which can be a confounding variable in studies. Many meditation studies also don’t frequently include a control group, which is needed to assess how it compares with other treatments.

Benefits and wider applications

Compared with medications, mindfulness-based programs may be more easily accessible and have fewer negative side effects. However, medication and psychotherapy – particularly cognitive behavioral therapy – work well for many, and a combination approach may be best. Mindfulness-based interventions are also cost-effective and have better health outcomes than usual care, particularly among high-risk patient populations – so there are economic benefits as well.

Researchers are studying ways to deliver mindfulness tools on a computer or smartphone app, or with virtual reality, which may be more effective than conventional in-person meditation training. 

Importantly, mindfulness is not just for those with physical or mental health diagnoses. Anyone can use these strategies to reduce the risk of disease and to take advantage of the health benefits in everyday life, such as improved sleep and cognitive performance, elevated mood and lowered stress and anxiety. 

Where to get started?

Many recreation centers, fitness studios and even universities offer in-person meditation classes. For those looking to see if meditation can help with the treatment of a physical or mental condition, there are over 600 clinical trialscurrently recruiting participants for various conditions, such as pain, cancer and depression. 

If you want to try meditation from the comfort of your home, there are many free online videos on how to practice, including meditations for sleep, stress reduction, mindful eating and more. Several apps, such as Headspace, appear promising, with randomized controlled trials showing benefits for users. 

The hardest part is, of course, getting started. However, if you set an alarm to practice every day, it will become a habit and may even translate into everyday life – which is the ultimate goal. For some, this may take some time and practice, and for others, this may start to happen pretty quickly. Even a single five-minute session can have positive health effects.

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This is a comprehensive article on a most important topic.

For whatever is happening in our world it is getting busier especially for those that are a great deal younger than me.

New Years’ Resolutions

Finding one that really works.

Whatever age we are and in many different cultures the New Year holds out so much hope. It seems an opportunity to start anew, to put the habits of last year behind us, to embrace a new start. Yet all the evidence is that a New Year’s Resolution will not make it through to February.

That is why I picked up on a recent article in The Conversation, that they kindly allow to be republished.

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Why you should give the gift of mindfulness this New Year

By Jeremy David Engels

Professor of Communication Arts and Sciences, Penn State. Published: January 3, 2023.

The late Zen master Thich Nhat Hanh leading a meditation walk. Steve Cray/South China Morning Post via Getty Images

The start of another year can feel magical to many of us. Even though the days remain short and dark, the flip of the calendar can make it seem new beginnings with new resolutions are possible. 

Mindfulness scholars and teachers like me call resolutions “habit breakers,” as they can overcome patterns that no longer serve individuals. However, research suggests that many resolutions fail by the end of January. 

But a key to ensuring that resolutions stick is to choose one that will make a meaningful difference in your life. Seeing a real, tangible benefit can provide inspiration to keep going when all of life is telling us to let things go back to how they were before. 

Living more mindfully is a common New Year’s resolution. This year, try gifting it to others.

The meaning of mindfulness

Mindfulness has been shown to have a number of meaningful health benefits – it can help reduce anxiety and promote healing in those suffering from long-term chronic illness. 

The practice is based on an insight first described by ancient Buddhist texts that human beings have the capacity to observe experience without being caught up in it. This means, simply and wonderfully, that it is possible to observe ourselves having a craving, or a happy thought, or even a scary emotion, without reacting in the moment in a way that amplifies the feeling or sends the mind spiraling off into thinking about old memories or anticipating events.

This practice can help calm the mind and the body as we learn not to react to experience with likes and dislikes or judgments of good and bad. It does not make us cold or apathetic but more fully present. 

Mindfulness in a distracted world

One of the challenges of practicing mindfulness in our contemporary world is that there has been a profound transformation in human attention. The artist Jenny Odell argues that in our “attention economy” human attention has been transformed into a commodity that big corporations buy and sell. This economy rests on a technological revolution of mobile phones and social media that makes it possible for corporations to reach us with content that can capture and monetize our focus, at every moment, every day, and no matter where we may be.

The constant need to be checking our phones keeps us from being fully present. Abdulhamid Hosbas/Anadolu Agency via Getty Images

The needy little devices most people carry in their pockets and wear on their wrists, incessantly beeping and buzzing and chirping, are a perpetual diversion from the present moment. The result is that it can feel as though our ability to focus, and be fully present, has been stolen. 

But mindfulness can help us resist the attention economy and savor the things that make life special, like being together with those we love. 

The gift of mindfulness

While most mindfulness research focuses on the individual benefits of the practice, scholars like me argue that we not only practice mindfulness for ourselves but that we can also practice it for others. It can help us build stronger, healthier relationships. 

The sad truth is that living in the attention economy, most of us have become bad listeners. However, just as it is possible to watch ourselves having an experience without reacting, it’s possible to watch another person have an experience without getting tied up in reactivity and judgment. It’s possible simply to be present. 

The gift of mindfulness is a practice of listening with compassion to another person describe their experiences. To give this gift means putting away your phone, turning off social media, and setting aside other common distractions. It means practicing being fully present in another person’s presence and listening to them with complete attention, without reacting with judgment, while resisting the urge to make the interaction about you. 

If we judge the value of gifts based on how much they cost, this gift may seem worthless. But in a distracted world, I argue, it is a precious one. 

It is not a gift that you will wrap, or put inside a card; it’s not one you will have to name as a gift or draw attention to. It’s something you can do right now.

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Professor David Engels is spot on. The number of people who are wedded to their cell phone, especially the younger ones of us, is frightening. Many years ago I was fortunate to have a counsellor who was into mindfulness and some of the good practices have stayed with me.

So, please, if you are thinking that your use of a cell phone is intrusive, even slightly, then let this New Year present a new you!

P.S.

Belinda sent in the following attached to one of her comments. It’s perfect! Thank you, Belinda!

And while we are on the subject of New Year’s Resolutions try this one. It is not a long video but it is extremely important; it concerns our diet and our health!

A fascinating article about Pit Bulls

The breed has come full circle!

We have had a couple of pit bull mixes here at home and they have been nothing but fabulous dogs.

So just three weeks ago The Conversation published an extensive account of the recent history of the breed. It is republished for you all today.

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Pit bulls went from America’s best friend to public enemy – now they’re slowly coming full circle.

A pit bull is not an official breed – it’s an umbrella term for a type of dog. Barbara Rich via Getty Images

Colin Dayan, Vanderbilt University

As recently as 50 years ago, the pit bull was America’s favorite dog. Pit bulls were everywhere. They were popular in advertising and used to promote the joys of pet-and-human friendship. Nipper on the RCA Victor label, Pete the Pup in the “Our Gang” comedy short films, and the flag-wrapped dog on a classic World War I poster all were pit bulls.

With National Pit Bull Awareness Day celebrated on Oct. 26, it’s a fitting time to ask how these dogs came to be seen as a dangerous threat.

A black and white dog runs with a tennis ball in its mouth
Stella, a pit bull owned by author Colin Dayan. Colin Dayan, CC BY-ND

Starting around 1990, multiple features of American life converged to inspire widespread bans that made pit bulls outlaws, called “four-legged guns” or “lethal weapons.” The drivers included some dog attacks, excessive parental caution, fearful insurance companies and a tie to the sport of dog fighting.

As a professor of humanities and law, I have studied the legal history of slaves, vagrants, criminals, terror suspects and others deemed threats to civilized society. For my books “The Law is a White Dog” and “With Dogs at the Edge of Life,” I explored human-dog relationships and how laws and regulations can deny equal protection to entire classes of beings.

In my experience with these dogs – including nearly 12 years living with Stella, the daughter of champion fighting dogs – I have learned that pit bulls are not inherently dangerous. Like other dogs, they can become dangerous in certain situations, and at the hands of certain owners. But in my view, there is no defensible rationale for condemning not only all pit bulls, but any dog with a single pit bull gene, as some laws do.

I see such action as canine profiling, which recalls another legal fiction: the taint or stain of blood that ordained human degradation and race hatred in the United States.

Painting of a black and white dog looking into the horn of a Victorian record player
English artist Francis Barraud (1856-1924) painted his brother’s dog Nipper listening to the horn of an early phonograph in 1898. Victor Talking Machine Co. began using the symbol in its trademark, His Master’s Voice, in 1900. Wikipedia

Bred to fight

The pit bull is strong. Its jaw grip is almost impossible to break. Bred over centuries to bite and hold large animals like bears and bulls around the face and head, it’s known as a “game dog.” Its bravery and strength won’t allow it to give up, no matter how long the struggle. It loves with the same strength; its loyalty remains the stuff of legend.

For decades pit bulls’ tenacity encouraged the sport of dogfighting, with the dogs “pitted” against each other. Fights often went to the death, and winning animals earned huge sums for those who bet on them.

But betting on dogs is not a high-class sport. Dogs are not horses; they cost little to acquire and maintain. Pit bulls easily and quickly became associated with the poor, and especially with Black men, in a narrative that connected pit bulls with gang violence and crime.

That’s how prejudice works: The one-on-one lamination of the pit bull onto the African American male reduced people to their accessories.

A dog confined in an animal crate, with police in the background.
A pit bull-type dog seized during a 2007 raid on an illegal dogfighting operation in East Cleveland, Ohio. Owen Humphreys – PA Images via Getty Images

Dogfighting was outlawed in all 50 states by 1976, although illegal businesses persisted. Coverage of the practice spawned broad assertions about the dogs that did the fighting. As breed bans proliferated, legal rulings proclaimed these dogs “dangerous to the safety or health of the community” and judged that “public interests demand that the worthless shall be exterminated.”

In 1987 Sports Illustrated put a pit bull, teeth bared, on its cover, with the headline “Beware of this Dog,” which it characterized as born with “a will to kill.” Time magazine published “Time Bombs on Legs” featuring this “vicious hound of the Baskervilles” that “seized small children like rag dolls and mauled them to death in a frenzy of bloodletting.”

Presumed vicious

If a dog has “vicious propensities,” the owner is assumed to share in this projected violence, both legally and generally in public perception. And once deemed “contraband,” both property and people are at risk.

This was evident in the much-publicized 2007 indictment of Atlanta Falcons quarterback Michael Vick for running a dogfighting business called Bad Newz Kennels in Virginia. Even the Humane Society of the United States and People for the Ethical Treatment of Animals – two of the nation’s leading animal welfare advocacy groups – argued that the 47 pit bulls recovered from the facility should be killed because they posed a threat to people and other animals.

If not for the intervention of Best Friends Animal Society, Vick’s dogs would have been euthanized. As the film “Champions” recounts, a court-appointed special master determined each dog’s fate. Ultimately, nearly all of the dogs were successfully placed in sanctuaries or adoptive homes.

This 2010 report describes the successful rehabilitation of dogs rescued from Michael Vick’s Bad Newz dogfighting operation.

Debating breed bans

Pit bulls still suffer more than any other dogs from the fact that they are a type of dog, not a distinct breed. Once recognized by the American Kennel Club as an American Staffordshire terrier, popularly known as an Amstaff, and registered with the United Kennel Club and the American Dog Breeders Association as an American pit bull terrier, now any dog characterized as a “pit bull type” can be considered an outlaw in many communities.

For example, in its 2012 Tracey v. Solesky ruling, the Maryland Court of Appeals modified the state’s common law in cases involving dog injuries. Any dog containing pit bull genes was “inherently dangerous” as a matter of law.

This subjected owners and landlords to what the courts call “strict liability.” As the court declared: “When an attack involves pit bulls, it is no longer necessary to prove that the particular pit bull or pit bulls are dangerous.”

Dissenting from the ruling, Judge Clayton Greene recognized the absurdity of the majority opinion’s “unworkable rule”: “How much ‘pit bull,’” he asked, “must there be in a dog to bring it within the strict liability edict?”

It’s equally unanswerable how to tell when a dog is a pit bull mix. From the shape of its head? Its stance? The way it looks at you?

Conundrums like these call into question statistics that show pit bulls to be more dangerous than other breeds. These figures vary a great deal depending on their sources.

Any statistics about pit bull attacks depend on the definition of a pit bull – yet it’s really hard to get good dog bite data that accurately IDs the breed

Prince George’s County, Md., is negotiating with advocates suing to revoke the county’s pit bull ban.

Over the past decade, awareness has grown that breed-specific legislation does not make the public safer but does penalize responsible owners and their dogs. Currently 21 states prohibit local government from enforcing breed-specific legislation or naming specific breeds in dangerous dog laws. Maryland passed a law reversing the Tracey ruling in 2014. Yet 15 states still allow local communities to enact breed-specific bans.

Pit bulls demand a great deal more from humans than some dogs, but alongside their bracing way of being in the world, we humans learn another way of thinking and loving. Compared with many other breeds, they offer a more demanding but always affecting communion.

Colin Dayan, Professor of English, Robert Penn Warren Professor in the Humanities, and Professor of Law, Vanderbilt University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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That is a very interesting account of the breed and shows the complexities of owning Pit Bulls in certain States, or rather local communities enacting breed-specific bans.

However, in our experience, we have found them to be smart, loving animals, and we know we are not alone in having those thoughts.

Our climate: Welcome to the New Normal!

An article read on Sunday is the motivation for today’s post.

The article, published by The Conversation blog site, was made public last Wednesday week.

I make no apologies for banging the climate change gong again, it is in my opinion the most important subject going.

Enough from me; now to the article.

(And it had been planned for last Tuesday but because of Pedi it is now today.)

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By Professor Shuang-Ye Wu

This article was written by Professor Shuang-Ye Wu. It is very good.

Professor Wu is the Professor of Geology and Environmental Geosciences at the University of Dayton, USA.

Looking back on America’s summer of heat, floods and climate change: Welcome to the new abnormal!

Much of the South and Southern Plains faced a dangerous heat wave in July 2022, with highs well over 100 degrees for several days. Brandon Bell/Getty Images

The summer of 2022 started with a historic flood in Montana, brought on by heavy rain and melting snow, that tore up roads and caused large areas of Yellowstone National Park to be evacuated.

It ended with a record-breaking heat wave in California and much of the West that pushed the power grid to the breaking point, causing blackouts, followed by a tropical storm that set rainfall records in southern California. A typhoon flooded coastal Alaska, and a hurricane hit Puerto Rico with more than 30 inches of rain.

In between, wildfires raged through California, Arizona and New Mexico on the background of a megadrought in Southwestern U.S. that has been more severe than anything the region has experienced in at least 1,200 years. Near Albuquerque, New Mexico, a five-mile stretch of the Rio Grande ran dry for the first time in 40 years. Persistent heat waves lingered over many parts of the country, setting temperature records.

At the same time, during a period of five weeks between July and August, five 1,000-year rainfall events occurred in St. Louis, eastern Kentucky, southern Illinois, California’s Death Valley and in Dallas, causing devastating and sometimes deadly flash floods. Extreme rainfall also led to severe flooding in Mississippi, Virginia and West Virginia.

The United States is hardly alone in its share of climate disasters.

In Pakistan, record monsoon rains inundated more than one-third of the country, killing over 1,500 people. In India and China, prolonged heat waves and droughts dried up rivers, disrupted power grids and threatened food security for billions of people.

In Europe, heat waves set record temperatures in Britain and other places, leading to severe droughts and wildfires in many parts of the continent. In South Africa, torrential rains brought flooding and mudslides that killed more than 400 people. The summer may have come to an end on the calendar, but climate disasters will surely continue.

This isn’t just a freak summer: Over the years, such extreme events are occurring in increasing frequency and intensity.

Climate change is intensifying these disasters

The most recent international climate assessment from the United Nations’ Intergovernmental Panel on Climate Change found significant increases in both the frequency and intensity of extreme temperature and precipitation events, leading to more droughts and floods.

A recent study published in the scientific journal Nature found that extreme flooding and droughts are also getting deadlier and more expensive, despite an improving capacity to manage climate risks. This is because these extreme events, enhanced by climate change, often exceed the designed levels of such management strategies.

A girl in rain boots walks through a mud-filled yard. Damaged mattresses and other belongings from a flooded house are piled nearby.
Flash flooding swept through mountain valleys in eastern Kentucky in July 2022, killing more than three dozen people. It was one of several destructive flash floods. Seth Herald/AFP via Getty Images

Extreme events, by definition, occur rarely. A 100-year flood has a 1% chance of happening in any given year. So, when such events occur with increasing frequency and intensity, they are a clear indication of a changing climate state.

The term “global warming” can sometimes be misleading, as it seems to suggest that as humans put more heat-trapping greenhouse gases into the atmosphere, the world is going to get a bit warmer everywhere. What it fails to convey is that warming temperatures also lead to a more violent world with more extreme climate disasters, as we saw this past summer.

Climate models showed these risks were coming

Much of this is well-understood and consistently reproduced by climate models.

As the climate warms, a shift in temperature distribution leads to more extremes. The magnitudes of changes in extreme temperature are often larger than changes in the mean. For example, globally, a 1 degree Celsius increase in annual average temperature is associated with 1.2 C to 1.9 C (2.1 Fahrenheit to 3.4 F) of increase in the annual maximum temperature.

A man works on a car with an older mechanic in overalls standing next to him under the shade of a large beach umbrealla.
Heat waves, like the heat dome over the South in July 2022, can hit outdoor workers especially hard. Brandon Bell/Getty Images

In addition, global warming causes changes in the vertical profile of the atmosphere and equator-to-pole temperature gradients, leading to changes in how the atmosphere and ocean move. The temperature difference between equator and the poles is the driving force for global wind. As the polar regions warm at much higher rates then the equator, the reduced temperature difference causes a weakening of global winds and leads to a more meandering jet stream.

Some of these changes can create conditions such as persistent high-pressure systems and atmosphere blocking that favor more frequent and more intense heat waves. The heat domes over the Southern Plains and South in June and the West in September are examples.

The initial warming can be further amplified by positive feedbacks. For example, warming increases snow melt, exposing dark soil underneath, which absorbs more heat than snow, further enhancing the warming.

Warming of the atmosphere also increases its capacity to hold water vapor, which is a strong greenhouse gas. Therefore, more water vapor in the air leads to more warming. Higher temperatures tend to dry out the soil, and less soil moisture reduces the land’s heat capacity, making it easier to heat up.

These positive feedbacks further intensify the initial warming, leading to more heat extremes. More frequent and persistent heat waves lead to excessive evaporation, combined with decreased precipitation in some regions, causing more severe droughts and more frequent wildfires.

Higher temperatures increase the atmosphere’s capacity to hold moisture at a rate of about 7% per degree Celsius.

This increased humidity leads to heavier rainfall events. In addition, storm systems are fueled by latent heat, or the large amount of energy released when water vapor condenses to liquid water. Increased moisture content in the atmosphere also enhances latent heat in storm systems, increasing their intensity. Extreme heavy or persistent rainfall leads to increased flooding and landslides, with devastating social and economic consequences.

Even though it’s difficult to link specific extreme events directly to climate change, when these supposedly rare events occur with increasing frequency in a warming world, it is hard to ignore the changing state of our climate.

A woman with her eyes closed holds a screaming 1-year-old boy in a National Guard helicopter, with a guardsman standing in the open helicopter door.
A family had to be airlifted from their home in eastern Kentucky after it was surrounded by floodwater in July 2022. Michael Swensen/Getty Images

The new abnormal

So this past summer might just provide a glimpse of our near future, as these extreme climate events become more frequent.

To say this is the new “normal,” though, is misleading. It suggests that we have reached a new stable state, and that is far from the truth.

Without serious effort to curb greenhouse gas emissions, this trend toward more extreme events will continue. Things will keep getting worse, and this past summer will become the norm a few years or decades down the road – and eventually, it will seem mild, like one of those “nice summers” we look back on fondly with nostalgia.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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There is growing evidence that things are really changing globally. I used to say that I would be dead before the impacts of climate change really hit home. As in, it would be a good twenty years before things really took a hold. But it is now much more likely that the next five years are going to see a continuation of the changes and that there isn’t time to hang around.

I may not be as sharp as I used to be but the changing climate will affect me and Jean and all those in our area. Will our leaders grasp this nettle now? I wish I knew.

We are getting close to it being too late!

As in we humans living on this planet.

Next Saturday I am giving a talk to our local Freethinkers and Humanists group on climate change. As a result of this I was doing some research on the subject and I thought that I would share what I found with you.

But first may I say that the new King of the United Kingdom, King Charles III, may not have ages and ages on the throne but he is a committed environmentalist. In a recent VoA article the Prince of Wales, as he was then, reported that when Charles opened the COP26 climate summit, held in Scotland last year, and gave the opening speech, urging world leaders seated in front of him to redouble their efforts to confront global warming, he warned: “Time has quite literally run out.”

It is us!

The UN’s Intergovernmental Panel on Climate Change (IPCC) kicked off its 2021 report with the following statement: “It is unequivocal that human influence has warmed the atmosphere, ocean and land.”

A little later the article says: It took a while, but climate modelling is now refined enough to predict how things would go without human influence, within a margin of error. What we are observing today, however, is beyond that margin of error, therefore proving that we have driven the change.

It is getting hot

The last decade was the hottest in 125,000 years. There are a number of graphs to support this. Here is one:

The oceans

One of the facts of having a water world, 71% of the Earth’s surface is water-covered, and the oceans hold about 96.5% of all Earth’s water, is that a 2019 study found that oceans had sucked up 90% of the heat gained by the planet between 1971 and 2010. Another found that it absorbed 20 sextillion joules of heat in 2020  – equivalent to two Hiroshima bombs per second.

Carbon-dioxide

In fact CO2 levels are now the highest that they have been in 2 million years. Today, they stand at close to 420 parts per million (ppm). To put that into context pre-industrial levels, before 1750, had CO2 levels around 280 parts per million.

We are losing ice big time

I can do no better than to quote from Earth.org: Since the mid-1990s, we’ve lost around 28 trillion tons of ice, with today’s melt rate standing at 1.2 trillion tons a year. To help put that into perspective, the combined weight of all human-made things is 1.1 trillion tons. That’s about the same weight as all living things on earth.

I repeat: Every single year we are losing 1,200,000,000,000 tons of ice!

Extreme weather

We can now attribute natural disasters to human-driven climate change with certainty. We can now say with precision how much likelier we made things like the North American summer 2021 heatwave, which the World Weather Attribution says was “virtually impossible” without climate change as well as the Indian heatwave, which experts believe it was made 30 times more likely because of climate change.

Climate change mitigation

There is a long and comprehensive article on the above subject on WikiPedia. I will quote from the paragraph Needed emissions cuts.

If emissions remain on the current level of 42 GtCO2, the carbon budget for 1.5 °C could be exhausted in 2028. (That’s 42 gigatones, as in 1 gigaton is a unit of explosive force equal to one billion (109) tons of trinitrotoluene (TNT).

In 2022, the Intergovernmental Panel on Climate Change (IPCC) released its Sixth Assessment Report on climate change, warning that greenhouse gas emissions must peak before 2025 at the latest and decline 43% by 2030, in order to likely limit global warming to 1.5°C (2.7°F). Secretary-general of the United Nations, António Guterres, clarified that for this “Main emitters must drastically cut emissions starting this year”.

Then just before that paragraph WikiPedia reports that: The UNFCCC aims to stabilize greenhouse gas (GHG) concentrations in the atmosphere at a level where ecosystems can adapt naturally to climate change, food production is not threatened, and economic development can proceed in a sustainable fashion. Currently human activities are adding CO2 to the atmosphere faster than natural processes can remove it.

We need to act now, otherwise…

… it will be too late for billions of us.

This may be the most catastrophic of our climate change facts. As of now, only 0.8% of the planet’s land surface has mean annual temperatures above 29°C, mostly in the Sahara desert and Saudi Arabia (solid black in the map below).

A study by Xu et al. (2020) called “Future of the Human Niche” found that by 2070, under a high emissions scenario, these unbearable temperatures could expand to affect up to 3 billion people (dark brown areas).

Doing nothing is much worse than doing something

On the current path, climate change could end up costing us 11 to 14% of the global GDP by mid-century. Regression into a high emissions scenario would mean an 18% loss, while staying below 2°C would reduce the damage to only 4%. 

It has been proposed that ending climate change would take between $300 billion and $50 trillion over the next two decades. Even if $50 trillion is the price tag, that comes down to $2.5 trillion a year, or just over 3% of the global GDP. 

Climate change is an incredibly complex phenomenon, and there are many other things happening that were not covered above.

These are the facts. There is no disputing them. Jean and I are relatively immune from the effects, because of our ages, but not entirely so. The last few weeks with the imminent risk of our property being damaged by wildfires is one example. The last three winters being below average rainfall is another. But it is the youngsters I fear most for. On a personal note, my daughter and husband have a son and he is now 12. What sort of world is he growing up in?

So here is a view of the global population of young people.

Just before I close let me show you my final chart. It goes to show our attitudes.

I am not a political animal. However I recognise that it is our leaders, globally, but especially in the top 10 countries in the world, who have to be leaders! Here are the top 10 countries.

So, please, dear leader, make this the number one priority for your country and for the world (areas of their country in square kilometres): Russia. 17,098,242, Canada. 9,984,670, United States. 9,826,675, China. 9,596,961, Brazil. 8,514,877, Australia. 7,741,220, India. 3,287,263 and Argentina. 2,780,400.