Having struggled with holding myself to extremely high standards, and often falling short at meeting them – I am motivated and passionate about educating myself and others in the area of Mindfulness for ‘Pain Management’ not just physical pain – emotional pain.
A Stanford Research Study showed what we think of ourselves has a far reaching impact on our nervous systems compared to what others think of us. Have you ever had moments where regardless of how much positive feedback you get, or how great others may think you are – you still have a harsh inner critic or feelings of hopelessness?
Although writing out endless lists of what we are grateful for in our gratitude journal may have its place, it may still not be enough to tone down the inner critic. This is why understanding which types of Meditation & Mindfulness Practices to choose and when – can be useful. Not all meditation will help when it comes to poor self worth or judging yourself harshly.
There are different Mindfulness Exercises and Yoga & Meditation Practices that benefit different parts of the brain. Learning more about Mindfulness & Yoga Therapy can help us develop an understanding as to why the mind is doing what it is doing and which tool to choose to help find relief from certain mind states.
Outlined below is what occurs as a result of beating yourself up or letting negative core beliefs go unchecked. I have also listed how Mindfulness, Yoga, Neuroscience & Dance (M.Y.N.D) Training can help transform these responses and reduce unnecessary suffering that occurs from poor self perception.
This is some of what we cover in our “Free Your M.Y.N.D” Creative Mindfulness Training – along with Specialty Classes & Practices weaving together : Mindfulness Yoga Neuroscience & Dance. We include the power of music and DJ mixing with various styles of Dance & Movement as a form of Mindfulness. One of the benefits of this Training and study is to take better care of our habit patterns that may lead to poor self perception.
Poor self-perception or a harsh inner critic can have a significant impact on the brain and nervous system. Here are some key effects:
1. Increased Stress Response
– Negative self-perception often leads to increased levels of stress, resulting in elevated cortisol levels, which can have detrimental effects on various bodily systems over time.
2. Altered Brain Function
– Chronic negative thinking can reduce the activity in the prefrontal cortex, the area of the brain responsible for decision-making, emotional regulation, and rational thinking. This reduction may lead to increased impulsivity, indecisiveness and poor emotional control.
3. Emotional Dysregulation
– Self-criticism can heighten activity in the amygdala, the brain region associated with the processing of emotions like fear and anxiety. This heightened activation can lead to increased feelings of anxiety, sadness, and emotional instability. What it looks like maybe different for each of us – some of us may want to run, others be on the front foot (defensive and ready to fight) others may try and make everything okay (“Please” mode) despite being calm on the outside – the nervous system is still impacted.
4. Neuroplastic Changes – Getting to know our little ‘goat tracks’ in the mind
– Consistently negative thoughts can result in maladaptive changes in brain pathways. Over time, this can make it more challenging to engage in positive thinking or emotional regulation, reinforcing the cycle of poor self-perception. The more we think something – the more likely we are to fall into that same mode of thought more often (because the little goat tracks / neural circuits in the brain become like a well trodden path – like a goat track) When we are not Mindful – or if the mind is left to its own devices – we fall into the tracks that are deepest / well trodden)
5. Reduced Resilience
– Harsh self-criticism can limit resilience, making it harder for individuals to cope with stress and setbacks. This, in turn, can lead to heightened feelings of helplessness and lower self-esteem. We can become more sensitive to what others think – because of what we think about ourselves!
6. Social Isolation
– Individuals with negative self-perception may withdraw from social interactions due to feelings of inadequacy or fear of judgment, which can lead to increased loneliness and further exacerbate mental health issues. Learning which meditations or Mindfulness Exercises can help our avoidant part of the brain can be a game changer!
7. Impacts on Physical Health
– Chronic stress and negative self-views can lead to physical health issues, including cardiovascular problems, weakened immune responses, and increased inflammation due to prolonged activation of stress response systems. This is why we all recover differently to things like heart break or relationship breakdowns. Understanding the impact of Trauma (what happens inside of us as a result of an event) is key in “Self Recovery”
In summary, poor self-perception and a harsh inner critic can lead to a cascade of negative effects on both the brain and the nervous system, contributing to mental health challenges and physical health issues over time.
Mindfulness, yoga, and dance can have profound benefits in counteracting the negative effects of poor self-perception and harsh inner criticism. We share these during our upcoming “Free Your M.Y.N.D” we are holding Speciality Classes & Workshops that involve blending :
Mindfulness Yoga Neuroscience & Dance
Here’s a brief overview of just some of how these practices can positively influence the previously outlined effects:
How Mindfulness Yoga & Dance can help counteract an Increased Stress Response
– Mindfulness: Mindfulness practices promote relaxation and awareness, which can help lower cortisol levels. It can also help educate and upskill on which types of practices can help build self compassion & discernment.
– Yoga: Yoga has more than just a physical focus. It includes eight limbs –
1 & 2. Yamas & Niyamas – How we treat ourselves and others – including things like Non Violence (in thought , word & deed)
3. Asana – Working on the state of the mind whilst undertaking physical yoga poses
4. Pranayama – Breath work practices to help free up the breath – in turn releasing tension, focusing the mind and becoming more present.
5. Pratyahara – withdrawal of the senses – tuning into what’s happening within – staying with it long enough to develop concentration. Engaging in methods to help us increase pratyahara can also help us “swim in our own lane” – be less distracted by what others are doing.
6. Concentration – One pointed focus
7 & 8 . Meditation & Samadhi are the last two of the eight limbs of Yoga – these are more the so called fruits of all of the other practices listed above. Allowing full absorption of the here and now. Where there is no difference between what the body is doing and where the mind is.
– Dance: Engaging in dance can be a form of Mindfulness , dance can release endorphins, which help alleviate stress and improve overall mood. Dance can reduce rumination due to syncing body movements to music, inviting the ‘dancer’ to be completely in the moment – rather than side tracked or caught up in excessive thinking.
To learn more about how these modalities have a positive impact on :
Brain Function
Minimising Relapse of Depression and Anxiety
Increase resilience & Minimise Social Isolation
In summary, mindfulness, yoga, and dance serve as powerful tools for promoting mental and emotional health, mitigating the adverse effects of poor self-perception, improving body awareness and developing the capacity to handle the inner critic with more Mindfulness.
This in turn not only can help us feel better and take better care of each other – it can help pull someone out of suicidal ideation and possibly even save a life!
How we feel about ourselves and what we believe about ourselves is one of the biggest factors when it comes to managing stress and promoting health, wellness and a sense of belonging.
A Yoga Teacher who I travelled with each year for over ten years & hosted during his Yoga Tours – Bryan Kest would often say “The harder you are on anything – the faster you will wear it out”. This has been a welcomed ongoing reminder and Mindful Mantra that I have adopted.
Ive also spent most of my life learning the ‘how’ and the ‘why’ minds do this and ‘what’ we can do about reducing the unnecessary suffering from judging ourself so harshly.
What’s been just as powerful if not more – is one of the solutions to this habit (from my Grans wall hanging of Desiderata) – “Beyond a wholesome discipline – be gentle with yourself”
Personally I have had to find a variety of ways through Creative Mindfulness to help me refine this wisdom of ‘being gentle with myself’ . The more people I work with during The Mindfulness Mentor Program and in every day life at my Yoga Classes – I realise this is necessary work. Because we all have a mind!
Hopefully we can learn to use it wisely and have a better time while we are here
Tammy Williams
(Qualified RN, Clinical Trauma Health Professional & Mindfulness & Yoga Therapy
Teacher Trainer)
If you’d like to join us for our “Free Your M.Y.N.D” – Creative Mindfulness Teacher Training or come along to experience the weekend purely for Self Care & Personal Development , visit the link below or reach out.
To learn more about our upcoming opportunities to practice visit our Yoga NRG & Mindfulness Training Events Page – click here
Or email support@yoga-nrg.com or contact 0439418571
to arrange your Mindful Mentoring Program
