Creative Visualisation - Your Mind Can Keep You Well

PSI TEK

Did you know that it is only recently that medical doctors have accepted how important the power of the mind is in influencing the immune system of the human body? Many decades passed before these men of science decided to test the proposition that the brain is involved in the optimum functioning of the different body systems. Recent research shows the undeniable connection --the link-- between mind and body, which challenged the long-held medical assumption. A new science called psychoneuroimmunology or PNI, the study of how the mind affects health and bodily functions, has come out of such research.

A psychologist at the University of Texas Health Science Center, Lean Achterberg, suggests that emotion may form the link between mind and immunity. “Many of the autonomic functions connected with health and disease,” she explains,” are emotionally triggered.”

Exercises which encourage relaxation and mental activities such as creative visualization, positive thinking, and guided imagery produce subtle changes in the emotions which can trigger either a positive or a negative effect on the immune system. This explains why positive imaging techniques have resulted in dramatic healings in people with very serious illnesses, including cancer.

OMNI magazine claims (February, 1989), in a cover article entitled “Mind Exercises That Boost Your Immune System”:

“As far back as the Thirties, Edmund Jacobson found that if you imagine or visualize yourself doing a particular action - say, lifting an object with your right arm - the muscles in that arm show increased electrical activity. Other scientists have found that imagining an object moving across the sky produces more eye movements than visualizing a stationary object.”

One of the most dramatic applications of imagery in coping with illness is the work of Dr. Carl Simonton, a radiation cancer specialist in Dallas, Texas. “By combining relaxation with personalized images,” reports OMNI magazine, “he has helped terminal cancer patients reduce the size of their tumors and sometimes experience complete remission of the disease.”

Many of his patients have benefited from this technique. It simply shows how positive visualization can help alleviate - if not totally cure - various diseases including systemic lupus erythomatosus, migraine, chronic back pain, hyperthyroidism, high blood pressure, hyper-acidity, etc.

However, individual differences have to be taken into consideration when discussing each patient’s progress. It’s understandable that individuals have varying abilities to visualize or create mental images clearly; some people will benefit more from positive-imagery techniques than others

Nevertheless, if visualization can help people overcome diseases, it could possibly help healthy individuals keep their immune system in top shape. Says OMNI magazine: “Practicing daily positive-imaging techniques may, like a balanced diet and physical exercise routine, tip the scales of health toward wellness.”

The Simonton process of visualization for cancer

Dr. Carl Simonton, a radiation cancer specialist, and his wife, Stephanie Matthews-Simonton, a psychotherapist and counselor specializing in cancer patients, have developed a special visualization or imaging technique for the treatment of cancer which is now popularly known as the Simonton process. Ridiculed at first by the medical profession, the Simonton process is now being used in at least five hospitals across the United States to fight cancer.

The technique itself is the height of simplicity and utilizes the tremendous powers of the mind, specifically its faculty for visualization and imagination, to control cancer. First, the patient is shown what a normal healthy cell looks like. Next, he is asked to imagine a battle going on between the cancer cell and the normal cell. He is asked to visualize a concrete image that will represent the cancer cell and another image of the normal cell. Then he is asked to see the normal cell winning the battle against the cancer cell.

One youngster represented the normal cell as the video game character Pacman and the cancer cell as the “ghosts” (enemies of Pacman), and then he saw Pacman eating up the ghosts until they were all gone.

A housewife saw her cancer cell as dirt and the normal cell as a vacuum cleaner. She visualized the vacuum cleaner swallowing up all the dirt until everything was smooth and clean.

Patients are asked to do this type of visualization three times a day for 15 minutes each time. And the results of the initial experiments in visualization to cure cancer were nothing short of miraculous. Of course, being medical practitioners, Dr. Simonton and his psychologist wife were aware of the placebo effect and spontaneous remission of illness. As long as they were getting good results with the technique, it didn’t seem to matter whether it was placebo or spontaneous remission.

The Simontons also noticed that those who got cured had a distinct personality. They all had a strong will to live and did everything to get well. Those who didn’t succeed had resigned themselves to their fate.

While the Simontons were exploring the motivation of cancer patients, they were also looking into two interesting areas of research at that time: biofeedback and the surveillance theory. Both areas had something to do with the influence of the mind over body processes. Stephanie Simonton explains in her book The Healing Family:

In biofeedback training, an individual is hooked up to a device that feeds back information on his physiological processes. A patient with tachycardia, an irregular heartbeat, might be hooked up to an oscilloscope, which will give a constant visual readout of the heartbeat. The patient watches the monitor while attempting to relax…when he succeeds in slowing his heartbeat through his thinking, he is rewarded immediately by seeing that fact on visual display.

The surveillance theory holds that the immune system does in fact produce ‘killer cells’ which seek out and destroy stray cancer cells many times in our lives, and it is when this system breaks down, that the disease can take hold. When most patients are diagnosed with cancer, surgery, radiation and/or chemotherapy are used to destroy as much of the tumor as possible. But once the cancer is reduced, we wondered if the immune system could be reactivated to seek out and destroy the remaining cancer cells.

The Simontons reasoned that since people can learn how to influence their blood flow and heart rate by using their minds, they could also learn to influence their immune system. Later research proved their approach to be valid.

For instance, according to the Time-Life Book The Power of Healing, “chronic stress causes the brain to release into the body a host of hormones that are potent inhibitors of the immune system”. “This may explain why people experience increased rates of infection, cancer, arthritis, and many other ailments after losing a spouse.” Dr. R.W. Berthop and his associates in Australia found that blood samples of bereaved individuals showed a much lower level of lymphocyte activity than was present in the control group’s samples. Lymphocytes are a variety of white blood cells consisting of T cells and B cells, both critical to the action of the immune system. T cells directly attack disease-causing bacteria, viruses, and toxins, and regulate the other parts of the immune system. B cells produce antibodies, which neutralize invaders or mark them for destruction by other agents of the immune system.

The Power of Healing concludes: “The idea that there is a mental element to healing has gained acceptance within the medical establishment in recent years. Many physicians who once discounted the mind’s ability to influence healing are now reconsidering, in the light of new scientific evidence. All these have led some physicians and medical institutions toward a more holistic approach, to treating the body and mind as a unit rather than as two distinct entities. Inherent in this philosophy is the belief that patients must be active participants in the treatment of their illnesses.




Using visualization for minor ailments

Today, many scientific breakthroughs have proven that minor infections and viruses may be healed, or at least lessened in severity by employing mental techniques similar to those used by cancer patients who have successfully shrunk tumors through positive imaging or visualization.

The theory is that creative visualization can create the same physiological changes in the body that a real experience can. For example, if you imagine squeezing a lemon into you mouth, you will most likely salivate, the same way as when a real lemon is actually being squeezed into your mouth. Einstein once declared that, “Imagination is more important than knowledge.”

In the 1985 World Conference on Imaging, reports OMNI magazine (February 1989), registered nurse Carol Fajoni observed that “people who used imagery techniques to heal wounds recovered more quickly than those who did not. In workshops, the same technique has been used by individuals suffering from colds with similar results.” The process has been hailed as a positive breakthrough and is currently being used by more enlightened doctors, according to OMNI magazine.

Visualize that part of your body which is causing the problem. Then erase the negative image and instead picture that organ or part to be healthy. Let's say you have a sinus infection. Just picture your sinus passageways and cavities as beginning to unclog. Or if you have a kidney disorder, imagine a sick-looking kidney metamorphose into a healthier one.

“In trying to envision yourself healthy, you need not view realistic representations of the ailing body part. Instead, imagine a virus as tiny spots on a blackboard that need erasing. Imagine yourself building new, healthy cells or sending cleaning blood to an unhealthy organ or area.”

“If you have a headache, picture your brain as a rough, bumpy road that needs smoothing and proceed to smooth it out. The point is to focus on the area you believe is causing you to feel sick, and to concentrate on visualizing or imaging it to be well. The more clearly and vividly you can do this, the more effective the technique becomes.”

Another method for banishing pain was developed by Russian memory expert, Solomon V. Sherehevskii, as reported by Russian psychologist Professor Luria. To banish pain, such as a headache, Sherehevskii would visualize the pain as having an actual shape, mass and color. Then, when he had a “tangible” image of the pain in his mind, he would visualize or imagine this concrete picture slowly becoming smaller and smaller until it disappeared from his mental vision. The real pain disappears with it. Others have modified this same technique and suggest that you imagine a big bird or eagle taking the concrete image of the pain away. As it flies over the horizon, see it becoming smaller until it disappears from your view. The actual pain will disappear with it.


Of course, the effectiveness of this imaging technique depends on the strength of your desire to improve your health and your ability to visualize well. But there is no harm in trying it, because unlike drugs, creative visualization has no side effects.

Practice any of these visualization techniques three times a day for one week and observe your health improve.

Love, intuition and women. Science would wither without them

Boyd Tonkin in the Independent

As it sometimes does, last October the Nobel Committee for the prize in physiology or medicine split its award. Half the pot (of eight million Swedish kronor in all) went to the British-American neuroscientist John O’Keefe, the other to the Norwegian couple who have charted the grid cells in the brain that enable our pathfinding and positioning skills via a sort of “internal GPS”.

May-Britt Moser and Edvard I Moser first met at high school and have worked together over 30 years. Professor Moser (May-Britt) said after the Nobel nod: “It’s easy for us because we can have breakfast meetings almost every day.” Professor Moser (Edvard) stated: “We have a common project and a common goal … And we depend on each other for succeeding.”

“There were a lot of things that made me decide to marry Edvard,” the other Professor Moser has recalled. Not all had to do with neurological breakthroughs. Once, Edvard gave her a huge umbrella. Open it, he said. “So I opened it above my head, and it rained down small beautiful pieces of paper with little poems on about me.”

This week, another Nobel laureate in the same discipline – Sir Tim Hunt, 2001 – found himself in need of a titanium umbrella in order to fend off the media flak. The 72-year-old biochemist told a conference in South Korea that “girls” caused mayhem in the lab. “You fall in love with them, they fall in love with you and when you criticise them, they cry.” Cue the avalanche of outrage that has now driven Sir Tim – married, by the way, to the distinguished immunologist Professor Mary Collins – out of his honorary post at University College, London. In Britain, where only 13 per cent of scientific and engineering professionals are female, his off-the-cuff “banter” has gone down like a tungsten (denser than lead) balloon.

So it should. Yet the champions of equality in science who have justly hooted at Sir Tim’s antique ditty might spare a thought for the Mosers’ partnership. The Norwegian pair are not alone in fusing personal commitment with top-grade scientific collaboration. Last year, in a fascinating study for Nature, Kerri Smith reported that, according to the US National Science Foundation, “just over one-quarter of married people with doctorates had a spouse working in science or engineering”. A 2008 survey found that the proportion of research posts that went to couples had risen from 3 per cent in the 1970s to 13 per cent.

Smith consulted a range of high-flying scientific double acts. They included the Taiwanese cell biologists Lily and Yuh-Nung Jan, who have collaborated since 1967. Lily Jan praised the joint progress made possible by a “very consistent long-term camaraderie”. After years of long-distance romance and research, physicists Claudia Felser and Stuart Parkin now live together in Germany with plum posts at the Max Planck Institutes in (respectively) Dresden and Halle. “Lufthansa and United Airlines will be very unhappy,” said Parkin.

These partnerships in life and lab follow a different, far more equal, pattern to the liaison of master and muse, once common in the arts. Scientists tend not to bother much with history. But the rising number of collaborating duos will know that they can hail as their forerunners the most intellectually fertile pairing of all: between Marie Sklodowska-Curie and Pierre Curie.

Marie had plentiful Hunts of her own to vanquish. In 1903, only a late objection by a Swedish mathematician with feminist sympathies prevented her first Nobel Prize, in physics, from going to Pierre and Henri Becquerel alone. Not that the Nobel selectors learned their lesson. Lise Meitner, who first explained the significance of nuclear fission, never got the call. When Francis Crick, James Watson and Maurice Wilkins shared the Nobel for their work on DNA in 1962, no mention was made of Rosalind Franklin (who had died in 1958). Her research into the double‑helix structure had made their triumph possible.

As any woman scientist will tell you, such neglect and condescension die hard and slow. Yet the atavistic Hunt and his denouncers share a common position. Both would banish Eros from the bench. Cases such as the Mosers suggest that, in some conditions, intimate bonds may even seed creativity. Expel love from the lab, and who knows what angels of deliverance might flee as well?

Besides, in science or any other pursuit, the same seeker can benefit at different stages both from solitary striving and intimate collaboration. You will find moving proof of this in the “autobiographical notes” that Marie Curie appended to her 1923 memoir of her husband. As a lonely Polish student in 1890s Paris, she relished her independence, even at the cost of cold, hunger and isolation in a freezing garret. She wrote: “I shall always consider one of the best memories of my life that period of solitary years exclusively devoted to the studies, finally within my reach, for which I had waited so long.”

Later, as she and Pierre experimented to isolate radium and investigate its properties in a tumbledown hut on the Paris School of Physics site, another kind of bliss took hold: “It was in this miserable old shed that we passed the best and happiest years of our life, devoting our entire days to our work.” Marie and Pierre’s shared quest embraced rapture as well as reason: “One of our joys was to go into our workroom at night; we then perceived on all sides the feebly luminous silhouettes of the bottles or capsules containing our products. It was really a lovely sight and one always new to us. The glowing tubes looked like faint, fairy lights.”

Note the poetry. Sir Tim, in contrast, reveals himself as a strict dualist. Love and tears will ruin your results. On the one hand lies intellect, on the other emotion. As always, the female serves as proxy for the latter. Yet the binary mind in which Hunt believes no more exists in physics than in painting. Investigate the history of scientific discovery and you plunge into a wild labyrinth of Curie-style ecstasies, hunches, chances, blunders, windfalls, visions, guesses, serendipities and unsought “Eureka!” moments.

However, at the entrance to this theme park of happy accidents one statement should stand. Louis Pasteur said: “Chance favours only the prepared mind.” The intuitive breakthrough that rewrites all the rules happens to people who have toiled and failed, toiled again and failed better. Vision blesses the hardest workers. “I’m enough of an artist to draw freely on my imagination,” Einstein said in 1929. “Knowledge is limited. Imagination encircles the world.” But he could get away with such New Agey bromides only because he was Albert Einstein.

Still, the scientific evidence in favour of intuitions, dreams and visions is strikingly widespread. In 1865, August Kekulé slumps in front of the fire and, in a reverie, sees the atoms of the benzene molecule “twisting and moving around in a snake-like manner”. Then, “one of the snakes got hold of its own tail, and tauntingly the whole structure whirled before my eyes”.

In 1869, Dmitri Mendeleev grasps the structure of the periodic table in another dream. In a Budapest park in 1882, Nikola Tesla recites Goethe’s Faust and then imagines the electrical induction motor. “The idea came like a flash of lightning and in an instant the truth was revealed… The images I saw were wonderfully sharp and clear.”

More recently, the Nobel-winning biochemist Kary Mullis has written a Thomas Pynchon-like account of the day in 1983 when during a nocturnal drive in California he “saw” the pattern of the DNA polymerase chain reaction that kick-started genetic medicine. With his girlfriend (a chemist in the same lab), he had left for a weekend in the woods. “My little silver Honda’s front tyres pulled us through the mountains… My mind drifted back into the laboratory. DNA chains coiled and floated. Lurid blue and pink images of electric molecules injected themselves somewhere between the mountain road and my eyes…”

A self-mythologising tinge colours many such memoirs of inspiration. They uncannily tend to resemble one another. All the same, these “Eureka!” narratives have a consistent theme, of a break or rest after thwarted labour. The pioneer of quantum mechanics Paul Dirac wrote that “I found the best ideas usually came, not when one was actively striving for them, but when one was in a more relaxed state”; in his case, via “long solitary walks on Sundays”. In science, the unconscious can work hardest when the intellect has downed tools.

In which case, the flight from emotion – from Tim Hunt’s dreaded tears and love – may sterilise more than fertilise. Shun “girls”, by which he seems to mean all subjectivity, and the seeker risks falling into an antiseptic void.

But enough: it feels unscientific, to say the least, to pillory a bloke for a gaffe that shows up a culture and an epoch more than an individual man. Perhaps Sir Tim, and the Royal Society that clumsily rushed to distance itself from him despite its own distinctly patriarchal history, could lay the matter to rest with a suitable donation. It ought to go to the Marie Curie charity for terminal care, which since 1948 has enlisted science and research to strengthen love – and to dry tears.

Relax! You’ll Be More Productive

By TONY SCHWARTZ

Published: February 9, 2013 205 Comments

THINK for a moment about your typical workday. Do you wake up tired? Check your e-mail before you get out of bed? Skip breakfast or grab something on the run that’s not particularly nutritious? Rarely get away from your desk for lunch? Run from meeting to meeting with no time in between? Find it nearly impossible to keep up with the volume of e-mail you receive? Leave work later than you’d like, and still feel compelled to check e-mail in the evenings? 

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Golden Cosmos

Enlarge This Image

Golden Cosmos

More and more of us find ourselves unable to juggle overwhelming demands and maintain a seemingly unsustainable pace. Paradoxically, the best way to get more done may be to spend more time doing less. A new and growing body of multidisciplinary research shows that strategic renewal — including daytime workouts, short afternoon naps, longer sleep hours, more time away from the office and longer, more frequent vacations — boosts productivity, job performance and, of course, health. 

“More, bigger, faster.” This, the ethos of the market economies since the Industrial Revolution, is grounded in a mythical and misguided assumption — that our resources are infinite.

Time is the resource on which we’ve relied to get more accomplished. When there’s more to do, we invest more hours. But time is finite, and many of us feel we’re running out, that we’re investing as many hours as we can while trying to retain some semblance of a life outside work.

Although many of us can’t increase the working hours in the day, we can measurably increase our energy. Science supplies a useful way to understand the forces at play here. Physicists understand energy as the capacity to do work. Like time, energy is finite; but unlike time, it is renewable. Taking more time off is counterintuitive for most of us. The idea is also at odds with the prevailing work ethic in most companies, where downtime is typically viewed as time wasted. More than one-third of employees, for example, eat lunch at their desks on a regular basis. More than 50 percent assume they’ll work during their vacations.

In most workplaces, rewards still accrue to those who push the hardest and most continuously over time. But that doesn’t mean they’re the most productive.

Spending more hours at work often leads to less time for sleep and insufficient sleep takes a substantial toll on performance. In a study of nearly 400 employees, published last year, researchers found that sleeping too little — defined as less than six hours each night — was one of the best predictors of on-the-job burn-out. A recent Harvard study estimated that sleep deprivation costs American companies $63.2 billion a year in lost productivity.

The Stanford researcher Cheri D. Mah found that when she got male basketball players to sleep 10 hours a night, their performances in practice dramatically improved: free-throw and three-point shooting each increased by an average of 9 percent.

Daytime naps have a similar effect on performance. When night shift air traffic controllers were given 40 minutes to nap — and slept an average of 19 minutes — they performed much better on tests that measured vigilance and reaction time.

Longer naps have an even more profound impact than shorter ones. Sara C. Mednick, a sleep researcher at the University of California, Riverside, found that a 60- to 90-minute nap improved memory test results as fully as did eight hours of sleep.

MORE vacations are similarly beneficial. In 2006, the accounting firm Ernst & Young did an internal study of its employees and found that for each additional 10 hours of vacation employees took, their year-end performance ratings from supervisors (on a scale of one to five) improved by 8 percent. Frequent vacationers were also significantly less likely to leave the firm.

As athletes understand especially well, the greater the performance demand, the greater the need for renewal. When we’re under pressure, however, most of us experience the opposite impulse: to push harder rather than rest. This may explain why a recent survey by Harris Interactive found that Americans left an average of 9.2 vacation days unused in 2012 — up from 6.2 days in 2011.

The importance of restoration is rooted in our physiology. Human beings aren’t designed to expend energy continuously. Rather, we’re meant to pulse between spending and recovering energy.

In the 1950s, the researchers William Dement and Nathaniel Kleitman discovered that we sleep in cycles of roughly 90 minutes, moving from light to deep sleep and back out again. They named this pattern the Basic-Rest Activity Cycle or BRAC. A decade later, Professor Kleitman discovered that this cycle recapitulates itself during our waking lives.

The difference is that during the day we move from a state of alertness progressively into physiological fatigue approximately every 90 minutes. Our bodies regularly tell us to take a break, but we often override these signals and instead stoke ourselves up with caffeine, sugar and our own emergency reserves — the stress hormones adrenaline, noradrenaline and cortisol.

Working in 90-minute intervals turns out to be a prescription for maximizing productivity. Professor K. Anders Ericsson and his colleagues at Florida State University have studied elite performers, including musicians, athletes, actors and chess players. In each of these fields, Dr. Ericsson found that the best performers typically practice in uninterrupted sessions that last no more than 90 minutes. They begin in the morning, take a break between sessions, and rarely work for more than four and a half hours in any given day.

“To maximize gains from long-term practice,” Dr. Ericsson concluded, “individuals must avoid exhaustion and must limit practice to an amount from which they can completely recover on a daily or weekly basis.”

I’ve systematically built these principles into the way I write. For my first three books, I sat at my desk for up 10 hours a day. Each of the books took me at least a year to write. For my two most recent books, I wrote in three uninterrupted 90-minute sessions — beginning first thing in the morning, when my energy was highest — and took a break after each one.

Along the way, I learned that it’s not how long, but how well, you renew that matters most in terms of performance. Even renewal requires practice. The more rapidly and deeply I learned to quiet my mind and relax my body, the more restored I felt afterward. For one of the breaks, I ran. This generated mental and emotional renewal, but also turned out to be a time in which some of my best ideas came to me, unbidden. Writing just four and half hours a day, I completed both books in less than six months and spent my afternoons on less demanding work.

The power of renewal was so compelling to me that I’ve created a business around it that helps a range of companies including Google, Coca-Cola, Green Mountain Coffee, the Los Angeles Police Department, Cleveland Clinic and Genentech.

Our own offices are a laboratory for the principles we teach. Renewal is central to how we work. We dedicated space to a “renewal” room in which employees can nap, meditate or relax. We have a spacious lounge where employees hang out together and snack on healthy foods we provide. We encourage workers to take renewal breaks throughout the day, and to leave the office for lunch, which we often do together. We allow people to work from home several days a week, in part so they can avoid debilitating rush-hour commutes. Our workdays end at 6 p.m. and we don’t expect anyone to answer e-mail in the evenings or on the weekends. Employees receive four weeks of vacation from their first year.

Our basic idea is that the energy employees bring to their jobs is far more important in terms of the value of their work than is the number of hours they work. By managing energy more skillfully, it’s possible to get more done, in less time, more sustainably. In a decade, no one has ever chosen to leave the company. Our secret is simple — and generally applicable. When we’re renewing, we’re truly renewing, so when we’re working, we can really work.