Excerpted from Right Brain Aerobics TM : The Coming Age of the Right Brain
____________________________________________
Every now and then go away, even briefly, have a little relaxation, for when you come back to your work your judgment will be surer; since to remain constantly at work will cause you to lose power.
- Leonardo Da Vinci
____________________________________________
2007-9 S.H. Rodman Right Brain Start Up 2
Right Brain Aerobics TM
Meditation/Mental Focus Exercise: Right Brain Start Up (RBSU) _________________________________________________________________
1. Description
A fundamental practice simple, easy-to-learn Right Brain Start Up exercise to activate greater right brain activity anytime, anywhere. Switch gears for a few minutes whenever needed. A creative way to begin the day upon waking, to begin the workday, or before an intense meeting or starting a new project. Repeating several times a day is equivalent to multiple short meditations. This lowers stress and interrupts unproductive overwork and burnout that can cause mistakes, health problems, and reduced productivity. Think of this as a time to reboot and recharge mentally. The benefits, values, and applications of this exercise also apply to most of the Right Brain Aerobics TM exercises.
2. Steps/Instructions:
As you go through Right Brain Aerobics TM Exercises, practice as if you will be teaching this ideally some of you will. The steps are presented in packets of 3s but you may vary this with fewer or more as you learn the technique. You can adapt and quietly integrate it into daily practice. Do not discount the impact of simple steps to stop habitual responses and conceive more creative alternatives.
Summary Outline
1. 3 Changes in Body Focus/Movement: Stop and notice, move or stretch, sit and focus. 2. 3 Sips of Water 3. 3 Deep Breaths 4. 3 Focuses of Gratitude 5. 3 Inventories: Physical body, emotional/mental state, environment culminating in visualizing the ideal state. 6. 3 Affirmations of Yourself/Your Ability: Beauty, sensuality, intelligence; add the 5 elements of Rule #2 for stronger effect. 7. 3 Minutes of Silence: Be silent, do nothing, focus on nothing; a short mental vacation for rejuvenation and refreshment. (If in a group just be silent and relax for 3 minutes, even closing the eyes if possible.)
Stop whatever youre doing. Notice it. Stop for a minute. Notice what youre doing; observe where you are. Put down the pen or the phone, stop texting or computing or talking. Look around. (If in a group, you might take a break.) Find a private quite place if possible, but you can take a short mental break even during a meeting just by adjusting and abbreviating some of the exercise.
Why? Interrupting what youre doing and looking at it, noticing it increases your awareness of its real nature. It may be a habitual pattern or knee-jerk response. Stopping and noticing is excellent preparation for beginning something new, for infusing meetings with greater creativity. It opens up new space. You can also use a Right Brain Start Up to interrupt a potential outburst of anger -- and lower your blood pressure.
Move or Stretch. Move, shift or stretch for a minute. This changes perspective and moves both parts of the brain as well as the body into synchronous new action; it changes breathing which can impact brain state (see Appendix References, Stanislav Grof, The Holotropic Mind) and changes gears. Walk down the hall or outside (even better). Get a glass of water, move to another seat, take a bathroom break.
Why? Brain, mind, and breath become engaged and synchronized in a new gear. It changes your view point or physical perception point. More oxygen goes to the brain; awareness is more fluid and flexible. Walking or moving can enhance the ability to make better decisions.
Sit Still and Mentally Focus in a New Way: Now you are ready to begin. Sit still in the place youve chosen. Close your eyes if possible or simply relax them slightly open.
2. 3 Sips of Water: Take 3 sips of water or more. Water is a signal to the body to be cool. It is nourishing, refreshing, and regenerative, which is how you want the body and brain to feel. (It is no accident in drama and literature that a character is often told to bring a glass of water to a stressed individual.)
3. 3 Deep Breaths: Take 3 deep breaths, hold the breath for a couple of seconds and let the breath out slowly. Some recommend making a deep sighing sound when you release the breath slowly (See Appendix References, Tom Kenyon, Acoustic Brain Research).
4. 3 Focuses of Gratitude: The most important step in activating the right brain and a different view point. Focus on 3 (or more) things that you are thankful for, that provide richness in your life. Concentrate on deepening feelings of gratitude for personal gifts of life and family as well as the great things about your work that you appreciate. This moment of global appreciation brings you gradually into a more open mental state with a more expansive perspective, a larger sense of the scope of self from which more creative ideas can be derived. This step is key to interrupting feelings of irritation, anger, and anxiety.
5. 3 Inventories: Take inventory. Ask yourself how you are. Others can see your physical representation of how you feel whether you are aware or not. Practice being just as aware of your part in creating the social and mental landscape in the room; then you can be more effective. Even in a meeting you can quickly take inventory of physical/emotional responses. Right Brain Start Up 4
i. Physical Body: Quickly feel your body from top to bottom; if anything feels tense or in pain, relax. Imagine how nice it feels when your whole body is relaxed and not in pain. Focus on your right brain and imagine it being very active, filled with light, spaciousness and inspiration.
ii. Emotional/Mental State: Quickly assess how youre feeling emotionally, your mental state. If you are upset or tired, just be aware of it and that you are probably transmitting this to others. Imagine how you feel when you are happy and relaxed. Get into the happy, relaxed feeling for a moment. Assess whether you are in an open and receptive mental state, an altered state of extreme calm or extreme creativity/productivity. Imagine being in a fully balanced emotional and mental state.
iii. The Environment, the States of Others: Notice and feel your physical environment. Notice who is nearby and whether you have full awareness of all of the players. Quickly assess how you are perceiving and receiving their physical and emotional states. Imagine and feel what an ideal creative environment/meeting would be like; feel an enjoyment of it. (This can bring about a change in mood if others pick up your feelings of enjoyment and creativity. See also the Affirmation section.)
6. Affirm 3 Things about Yourself: Affirm yourself silently by using unqualified affirmation of your beauty, sensuality, and intelligence (See definition of Affirmation in the Affirmation section) You can add more; be as poetic and outrageous as you like about your abilities and creativity. This is simple appreciation of yourself; not that you are better than others, but that you are inherently a beautiful, sensual, intelligent human being. If you have time, affirm yourself by stating the assumptions of Rule #2.
1. Today I will have an idea that no one else has ever had. 2. Today I will create a strategy that could change everything in my life, in our organization, and on this planet for the better. 3. Today I am a creative genius. 4. Today I can be happy beyond my wildest dreams. 5. Today I have no limits; my right brain and left brain are unlimited.
(Note: If you have extra time, affirm others mentally. To expand consciousness, affirm an adversary, finding in your mind positive abilities and potential. Release the adversarial perception for a moment such that right brain and left brain may now have some space to let go of any tight hold on limiting and unproductive perceptions -- long enough to serve as fertile ground for a productive solution.)
7. Be silent for 3 Minutes: Dont do anything and release all focus." Before you return to your task or meeting focus, have 3 minutes of silence if possible (or more or less, according to circumstances). Do nothing. There may be noise or activity around you, but you can still access internal stillness and take a 3-minute vacation; if possible to close your eyes and rest them for a couple of minutes while doing this, all the better. Now you are ready to return to your work or enter a deep right brain meditation/mental focus or intuitive exercise. You will have then stretched your mind with alternate mental focus and pulled in silence and stillness.
Take a deep breath and enter your desired activity: Write or journal any creative or intuitive ideas which occur during the start up period. Sometimes the right brain gets backed up with insights and creative threads. Train the mind to more frequently access these creative streams by Right Brain Start Up 5
recording this input, even if it is only one idea. The longer you write after refreshed and recharged, the more right brain creative-intuitive input will be accessible.
Every now and then go away, even briefly, have a little relaxation, for when you come back to your work your judgment will be surer; since to remain constantly at work will cause you to lose power.
As noted in the last step, journal any creative thoughts, ideas, or insights. If you are participating in a Right Brain Aerobics TM training, share your experience as instructed by the Trainer. These can be important cues that creative solutions may be waiting in the back of your mind.
4. Purpose/Benefits
The term right brain start up is used to mean preparation for changing mental focus, activating the right brain, evoking new theories, perspectives, inventiveness, perceptiveness, calmness. The technique can be adapted and used by anybody, anytime, anywhere. The value of a simple repeatable process for engaging right brain intuition and calmness can have bottom line impact in subtle aspects beyond those noted below.
Bottom line impact potential: With boosts in contemplative, creative problem-solving abilities, a greater number of new solutions can occur and the potential for faster, more harmonious delivery and greater productivity. Value includes:
Quick technique that can be used by staff to quickly move into creative-intuitive mode, inspired problem-solving mode. Technique to adapt at run time in the midst of a crisis, a meeting, a stalled project, an lull in creative thinking. No props or preparation needed. Technique used regularly can lead to expanded perspectives in which more solutions are resident and openness to change is greater. Technique to facilitate calmer judgment and decision-making Technique applied effectively by a group can reduce the tension and expressions of frustration which normally delay time-to-delivery for projects or hamper teamwork. Personal use of techniques can mean lower anxiety, fewer mistakes, better ability to concentrate, to focus positively and boost immune system and health. Technique can be used to interrupt hostile confrontations which might be costly to business and personal success. Bottom line can be impacted by more efficient and harmonious productivity, increase in creative choices, fewer stressful responses and mistakes, fewer personnel problems and client problems. Personal Performance Impact: High stress can impact general health as well as contribute to early ageing (High Stress Levels Linked to Cellular Aging, Scientific American, November 2004; Right Brain Start Up 6
High-stress lifestyles threaten heart disease epidemic, The Independent, April 20, 2007. See Appendix References) Technique for quick relaxation, taking a break in a new way, refresh and rejuvenate mind and body, affirming self-confidence, balance, reducing burn out, mistake-prone performance. Technique can be used for going to sleep more quickly, getting deeper rest. Technique used often can mean fewer health problems, reduced tension, ability to relax when the time is available. Technique can be used to interrupt repetitive stress such as carpel tunnel, interrupt sitting circulation problems. Technique can be used as a reminder to breathe deeply, increase oxygen to the body often.
Different Ways of Using the Technique:
Activate a more creative right brain mind set with more positive outlook to spark more frequent innovation in products and process. Re-focus with greater concentration and awareness when focus has been lost. Interrupt or clear unproductive mental tracks and emotions normally hard to shake and impact others; clear the mental page for new horizons and creativity. Calm the mind, refresh, rejuvenate. Switch gears more quickly into creative mode when addressing a new challenge, get back on track. Reduce anxiety. Increase coherence of focus and communication in any situation. Better handle relationship tensions and personal interaction. Rejuvenate a feeling of healthy well-being and balance even when tired. Promote a sense of self-confidence, ability to achieve, to be creative with others Increase awareness of environment, personal feelings of emotion/physical responses, sensitivity to the feelings of others. Prepare for interviews, recruiting new staff, become more personable -- contribute to the proper mode to retain staff and create smoothly running environments. Use as a time out in communication with family and children. Interrupt angry outbursts and habitual knee-jerk reactions that dampen productivity. Feel more personally inspired, more able to inspire teams and colleagues. Adapt creatively for your own special uses providing a framework for right brain creativity.
The value proposition when many apply these techniques can be high in an environment that is more creative, more productive, gets faster results, fosters more positive problem-solving, energizes innovation, is more sustaining.
Some Applications for Managers, Parents, Teachers, Scientists, Performers, Health Care Specialists:
This simple start up exercise -- or your own personal adaptation of it -- can be taught and used to begin a team meeting or staff meeting. Good technique to help a group re-focus after a break. When the goal is teaching and learning, this technique, particularly repeated affirmation, can effectively increase learning abilities as it enhances self-esteem, creativity, and awareness. Parenting techniques include many kinds of time outs. Teaching children an easy technique to quickly move into right brain creative mode or meditative states can be a skill that can last and impact a lifetime. When working with children, using drawing or painting, making music or dancing or other creative efforts following a right brain start up can interrupt anxiety and overactivity, begin to associate creative acts with calming down and a feeling of well-being. Practicing the simple self- affirmations and affirmation of others can be comforting and foster expansive attitudes. Right Brain Start Up 7
For performance in the creative arts, sports, etc., a quick warm up to prepare mentally and engage increased right brain intuition and creativity even before beginning physical warm ups can increase their value. Use to increase the value of short breaks allowed in sports or performance, promoting greater rejuvenation and refreshment at deeper levels. Performance visualizations can have a more powerful effect. Quick, easy right brain creative-intuitive-meditative exercise could be used by health care specialists with many applications as a low-risk non-chemical technique for greater well-being, especially when stress, fear, and anxiety tend to threaten the bodys systems or lower immune responses. In all of these categories as well as science, engineering, technology -- a frequent practice of activating right brain ability can mean more inventive, balanced, synchronized mental activity at higher levels, with the right brain a stronger player and more of the brain engaged. The element of focusing on gratitude and affirmation with a regular practice can be important in all creative and performance arts where heart and spirit are critical elements -- perhaps preparing the way for new levels of performance with fewer limits and boundaries. And in the sciences and personal relationships, perhaps this is most important of all, for where are we more challenged to open to the most creative of realms?
Finally, a purpose of this simple exercise is to enable awareness and realization that every moment you are projecting emotion and thought, leading to actions derived from them and this may impact your future, your company, career, family, and health profoundly. Perhaps there is no moment that is not filled with powerful impact, with or without awareness
Copyright 2007-9 S.H. Rodman, Right Brain Aerobics TM