Submitted by the Author Avigail Berg:
CALMNESS AND WELLBEING ON REQUEST
Thesis
Submitted as the requirement for the Degree of Master of Arts Holistic Health – Lesley University, July 2006
by Avigail Berg
Thesis guidance by Dr. Tami Aylat-Yaguri
Lesley University Israel
Abstract
This thesis explores the process of creating an inner space of calmness, as a
self management tool to reduce stress, and as a possible basis for selfhypnosis
technique to change negative patterns of behavior.
The inner space of calmness is a mind-body sensation of harmony, balance and
tranquility. This thesis examines how special calming, harmonic music, together
with guided imagery that is based on personal associations not only create
effective inner environment of calmness but aids to keep it in memory as an
experience and assists to "operate it" on request.
Observations on three persons describe the process of creating the inner space
of calmness and its effectiveness on their life. The last part includes a
discussion of the benefits and limitations of the method and suggestion for
further research.
Table of contents
Introduction 4
1 Theoretical Review on Stress and Ways to Calmness Space 7
The Connection between Mind and Body 7
Stress and its influence on Mind-Body 12
Building an Inner Space of Calmness 14
Ways to create the Inner Space of Calmness 16
Meditation 16
Neurofeedback 17
Music as a powerful tool for creating Inner Space of Calmness 21
Binaural Entrainment Music 25
Imagery and guided imagery 31
Self-hypnosis with music 35
Summary of the theoretical review 37
2 Implementing Inner Calmness and Wellbeing on Request 38
The process of exploring, creating and activating the inner space of calmness 40
Wrap up of the guided imagery tour 50
Adding self-hypnosis 50
3 Observations 52
4 Discussion & Conclusion 77
Limitation of Having effective space of calmness 82
Suggested areas for further research and study 83
Bibliography 84
Webology 86
Introduction
For more than 20 years, my personal interest has been to observe the
interactions between emotions, thoughts and body sensations and how they
affect wellbeing, self-management and behavior. It all started with my spiritual
connection to the philosopher and spiritual teacher J. Krishnamurti, who inspires
me with his perception about the limitation of thoughts, conditioning of
consciousness, and the possibility of evolution of the human mind, that might
bring an end to human sorrow and conflicts. All these years, I have meditated
with calming music, and noticed that special deep and harmonic music, together
with self-imagery of touring my inner organs and calming them, "paint" my
emotions, thoughts and inner organs with a "joyful and quiet sensation."
Through that process of calming my inner organs, thoughts and
emotions, I've created and experienced an inner space of calmness. I also
noticed that by holding a small crystal in my hand, as a trigger, I can "apply to
myself" that inner space of calmness whenever I choose. Actually, there was a
conditioning between holding the small crystal and the psycho-physiological
perception of the inner space of calmness that spread throughout my being. I
found that I am able to cope with stress, pain, tension and even get better when
I'm ill, when I enter the state of operating the inner space of calmness. I started
implementing the idea of inner space of calmness with my colleagues in a hightech
company where I was a marketing manager. In the past year, I have used
it as an important tool with people during a coaching process .
In this thesis, I explore the components that together build a psychophysiological
perception of Inner Space of Calmness. In addition, I examine the
process of activating it "on request" for the purpose of reducing stress and
improving wellbeing. The research questions derive from investigating the
conditions that create a state of holistic mind-body inner sense of relaxation and
harmony which I call "inner space of calmness." The external conditions that I
use for creating the inner environment - a special soft music and guided
imagery, are scientifically documented as having a positive effect on mind–body
health. The use of self-hypnosis has also been explored scientifically, as a selfregulation tool for reconditioning behaviors.
The emphasis in this thesis is to look at the process of integrating
physical sensation, thoughts and emotions to a state of mind-body inner
environment of silence and harmony which is perceived by the individuals who
come to me for coaching. The coach (in this case, me) facilitates and assists
them in the process of building a personal psycho-physiological inner space of
calmness. Eventually, they can apply it to themselves, in order to reduce stress
whenever necessary. The ability to "operate the inner space" can give further
motivation for those people, to use the special music as an environment for selfhypnosis in which they recondition compulsive behaviors and replace them with
more suitable ones.
The actual questions being focused in the thesis are the following:
1. What preparations are needed to awaken the awareness and attention for
perceiving inner space?
2. What musical characteristics are essential for deep relaxation?
3. How can guided imagery, together with calming music, enhance the
perception of Inner Space of Calmness?
4. What is the process of mind control and positive conditioning to operate
calmness on request, and how effective is it?
5. How can self-hypnosis methods, combined with calming music, assist self
reprogramming of conditioned compulsive habits and unwanted behavior and
replace them with healthier and balanced ones?
The theoretical basis of the questions is described in Chapter Two, and the
process of actually reaching the Inner Space of Calmness is explored in
Chapters Three and Four.
I believe this thesis can contribute to the holistic understanding of the
interdisciplinary connection of mind-body perception related to selfmanagement
solutions of stress, pain and compulsive behavior. The results of
the thesis can encourage trained people to seek a short-term training process
that will provide them with the compatible music and personalized guided
imagery for experiencing their inner space of calmness. A coach can facilitate
the process of building the inner space by helping to find, "the most appropriate
music" 1 together with building and guiding a personalized guided imagery, and
linking a special symbolic trigger to activate the inner space sensation. Later on,
the person who implements the inner space calmness environment can take it a
step further by using it as a basis for self-hypnosis and reconditioning negative
behavior. Furthermore, the Inner Space of Calmness environment creates inner
confidence, tranquility and balanced sensation in the mind-body and can also
be integrated with conventional psychiatric and psychological treatment and
enhance recovery process.
1 about the mystery of calming harmonic music and its effect on mind-body, see page 21.
1. Theoretical Review on Stress and Ways to Calmness Space
The literature review is an overview of the theoretical background of the main
subjects of this thesis: the interrelation between mind and body in exact and
social sciences, stress and its effects on our mind and body; the significance of
Inner Space of Calmness; ways of creating Inner Space of Calmness (such as
meditation and biofeedback); exploring the mystery of music as a powerful tool
for creating Inner Space of Calmness; imagery and guided imagery and selfhypnosis.
The Connection between Mind and Body
For centuries, healers in many cultures have believed that our thoughts,
feelings, sensations, and actions have a significant effect on our health and that
mind-body are holistically connected. Today, mind-body holistic approach has
been confirmed by the science of psychoneuroimmunology (PNI), which
focuses on the complex biochemical links between the mind, the brain and the
immune system.
By understanding these connections, we are better able to protect our
health. We feel emotions in our bodies: we “burn” with anger, “tremble” with
fear, and get “choked up” with sadness. Thoughts and emotions cause changes
in the body: when we think about a sad story, tears fill our eyes. We imagine
squeezing a lemon into our mouth and our mouth fills up with saliva. And when
our body is attacked by a virus or a bacterium, many psychological and physical
factors work together to determine whether or not we get sick. Complex
pathways run between the brain and the body’s nervous, endocrine, circulatory
and immune systems. The entire body is literally “wired” by the brain but it is
actually a two-way interaction and it is more complex because it is the mind
(conscious and unconscious) that influences our thoughts, emotions and
behavior. Positive emotions can apparently trigger a biochemical response that
promotes cardiac health and boosts the immune system. Negative emotions
can set off a complex chain of activity that disrupts the body’s homeostasis,
harmony and balance, run down its immune functions, and increases blood
pressure and heart rate. In trying to understand the complexity of the
interactions between mind and body, let's investigate what health actually is.
The Oxford Dictionary offers the following definitions: Health - a state of
being well in body or mind; condition of body: Healthy n. having or conductive to
good health: "Heal" - restore to health; cure.
The scientist and philosopher Fritjof Capra extends the view that: "Health is
really a multidimensional phenomenon involving interdependent physical,
psychological, and social aspects" (1982, p. 353). Later Capra states, "Health,
then is an experience of wellbeing resulting from a dynamic balance that
involves the physical and psychological aspects of the organism; as well as its
interactions with its natural and social environment" (1982, p.354).
The Oxford Dictionary's mention of the body and the mind in the context
of defining health has a link with the important concept in Capra's statement in
his notion that health is dependent on the dynamic balance between the
physical and psychological aspects of an organism. Another way to talk about
this is in terms of the "body" and the "mind" and to discuss the nature of the
interconnections and dynamic balance in the body-mind or mind-body status of
an organism or more specifically a person. The Oxford Dictionary's definition of
the word "heal" states that "to heal" is to "restore to health." Inherent in this
definition to "restore" is the indication that the natural balance has been
disturbed and it needs to be restored in order for health to be experienced. Also
implied in this definition is that health is an innate or inherited state, the
template as it were of how things should be; that there is an intelligence at work
here that is part of a broader, more universal, intelligence that we share with all
things in nature.
This innate intelligence is described by Lonsdorf, Butler and Brown
(1993): internal harmony is perhaps the most salient feature of all living
systems, expressing the intelligent growth and regulation of all aspects of
nature, from the blossoming of a rose, to the rising of the tides, to the
movement of the planets. From cell to galaxies, all matter in life is arranged to
uphold and express nature's intelligence in a vast universe of balance and
cohesion. In this way the organized intelligence of the universe is a collection of
many forms or bits of expressed intelligence, all life - but all organized in
different ways... In humans, the material essence of nature's intelligence is
called DNA. Health is therefore the natural optimal status of a person, and a
disturbance in the dynamic balance or internal homeostasis between the
physical, psychological, social and spiritual aspects of a person contributes to
ill-health.
Thus, the essence of healing is to do with re-establishing this dynamic
balance between the multi-dimensional makeup of the organism or person.
Intrinsic in this approach is the belief that the organism has the capacity and
capability to heal itself when given the right type of support to do so; that selfcorrection is an inherent given for the organism once it is alerted to an
imbalance. It is by understanding this "near-miraculous ability" of the organism
to heal itself that is vital in this equation, just as when there is an injury to soft
tissue or a fracture of a bone, the process of healing occurs almost immediately
without any conscious involvement on the part of the person who has sustained
the injury.
This ability to heal is therefore an integral part of the body's inherent
wisdom. Recognizing this healing potential is fundamental in being able to
consciously support the body in what it is in fact designed to do. The Inner
Space of Calmness creation is an inner environment to reach that natural
wisdom that for various reasons was off tune. This environment is the ground
to explore the body-mind or mind-body connections in some detail. The
increasing information available from researchers such as Candice Pert (Rossi,
1993, pp. 148, 157, 229), in the field of psychoneuroimmunology (PNI), defined
as "psycho" for mind, "neuro" for the neuroendocrine system (the nervous and
hormonal systems), and "immunology" for the immune system. The field shows
us the ability to communicate with the unconscious mind through our conscious
thoughts, sensations and emotions.
Research over the past twenty years has seen the development of
psychoneuroimmunology, which is based primarily upon the neuroscience of
the central nervous system, the neuroendocrine system and the immune
system and their inter-relationships. The central nervous system is a huge array
of connections throughout the body incorporating sympathetic and
parasympathetic systems. It allows the brain to send information throughout the
body via chemicals generally referred to as information substances (IS). It was
once thought that the brain sent out these information substances to respond to
the various problems in the body and that the communication was that of a oneway
direction. What has become clear is that the central nervous system
virtually controls the body's defense mechanisms. The holistic psychological
and philosophical mind-body perception gets its evidence from research in the
interdisciplinary field of psychoneuroimmunology. Involved in applied research
into mind-body interconnectivity are researchers in several scientific and
medical disciplines such as psychology, neuroscience, immunology,
pharmacology, psychiatry, behavioral medicine, infectious diseases,
endocrinology and rheumatology. They are interested in the interactions
between the nervous system and the immune system, and the relationship
between behavior and health. Every thought, emotion, idea or belief has a
neurochemical consequence.
A Harvard study in the 1970s discovered receptors on our immune cells
for neuropeptides. Neuropeptides are chemicals produced by the brain, which
vary with our emotions (Psychosomatic Medicine 46, 1984). The results of this
study point to the simple fact that our immune system is listening to our mental
talk. How we think is how we feel. When someone tells us that we're only as old
as we feel, we should believe it, for we are the masters of our immune system.
There is no better cure for anything than a good attitude. The perception of
sensing a psycho-physiological inner calming space and the ability to keep it in
one's memory as a defined experience derives from a mind-body approach. A
person's ability to activate the Inner Space of Calmness on request, and by
doing so manage psycho-physiological wellbeing, is also based on this
approach. As a theoretical overview, it is important to mention
psychoneuroimmunology interdisciplinary research as an important example of
mind-body approach from the western medical view.
Stress and its influence on Mind-Body
The emphasis in this thesis is to explore the process of integrating physical
sensation, thoughts and emotions into a state of mind-body inner environment
of silence and harmony, which I call the inner space of calmness. The process
includes awareness and memorizing that experience by the person, in a way
that s/he can eventually apply it on request, in order to reduce stress, whenever
needed. The theoretical overview of stress and how it influences the mind-body
is the background to understanding why Inner Space of Calmness is an
effective inner environment to retune and rebalance the natural health
homeostasis.
The endocrinologist Dr. Hans Selye did groundbreaking research in the
1930's, developing a theory on how mental and/or physical stress is transuded
into "psychosomatic problems" by the hormones of the "hypothalamic-pituitaryadrenal
axis" of the endocrine system (Rossi. 1993, p. 28). Dr. Selye's research
clearly shows the link between prolonged stress and a disturbance in the
natural dynamic balance of an organism or person leading to ill-health. The
physiological changes that occur as a result of stress can obviously be
extremely detrimental over time.
Multitasking has become a part of our everyday lives. At any given time,
most of us are actively working on, or overseeing, a handful of projects and
problems simultaneously, making it nearly impossible to slow down and relax.
From the moment we wake up we have our "to do list" – at home, at work, with
our parents, children, friends, community. Even if we "steal" some moments for
ourselves, go to the beach, or take a walk, thoughts and emotions take over our
mind and in a nonstop way continue the processing of "solving problems" with
endless scenarios in our mind.
At night when our body and mind finally calm down, dreams take over.
Sometimes we wake up from a dreadful dream, sweating and stressed, with our
first breath in the morning and it follows us all the day long. Everyday stress
doesn’t seem to be a health hazard, and we are not always aware of its
accumulative effect. One day, with no further notice, if we don’t learn to reduce
it, it can become chronic, taking the form of major life disruptions and
suppressing the immune system. It also can trigger allergies or a recurrence of
herpes, and can impair cardiovascular health by raising blood pressure and
heart rate.
The question is how can awareness together with stress management
tools, bring back harmony, homeostasis and balance? Where do we start? In
the book “The Relaxation Response", (Benson, 2000) based on studies at
Boston’s Beth Israel Hospital and Harvard Medical School, Dr. Benson
discusses pragmatic easy relaxation techniques, which have immense physical
benefits, from lowering blood pressure to a reduction in heart disease. The book
explains how anyone can benefit from learning and perfecting relaxation
techniques. In doing so, Dr. Benson created a book that is relied on by
healthcare professionals and authorities to treat the negative effects of stress.
By learning to invoke the relaxation response once or twice a day for just ten
minutes at a sitting, we can effectively lower blood pressure and gain tranquility
in our emotional life, making us more successful both in the workplace and at
home. Dr. Benson's Relaxation Response is an example of a technique that can
be implied as part of a daily awareness behavior of preventing accumulating
stress symptoms. The next paragraph will introduce us to the concept of Inner
Space of Calmness as an environment that retunes self mind-body balance
besides reducing stress.
Building an Inner Space of Calmness
The Inner Space of Calmness is a bio-psychological sensation of relaxation and
a harmonious feeling. Breathing is deep and smooth. The body organs are
comfortable and there is no focused pain in any of them. The mind is quiet and
alert. There is a feeling of inner intelligence and confidence of a whole bodymind
organism. There is a feeling of calm consciousness where emotions and
thoughts are silent - like a calm clear lake. There is a sensitive ability to observe
inner processes of perception such as paying attention to the interrelation
between thoughts, emotions and sensations, and to outside triggers (such as
sound, objects, people) and how they affect the body and mind. Inner Space of
Calmness is the inner environment of mind-body in which a person can
recharge healing energies. It is a friendly effective environment to manage and
reduce stress psycho-physiological negative effects.
In his numerous books, the philosopher and spiritual teacher, Jidu
Krishnamurti, talks over and over again about inner silence and harmony as the
basis for mind-body intelligence (Krishnamurti. 1973, p. 368).
"Can thoughts be completely silent and only function when necessary?
When one has to use technological knowledge, in the office, when one is talking
and so on - and the rest of the time, be absolutely quiet? The more there is
space and silence, the more it can function logically, sanely, healthily with
knowledge…. Thoughts which are the response of memory, of knowledge,
experience of time is the content of consciousness; thought must function with
knowledge, but it can only function with highest intelligence, when there is
space and silence - when it functions from there…. "How is that mind to be
completely still? Harmony is stillness. There is harmony between the
body, the heart and the mind. Complete harmony - not discord. Where the
body has its own intelligence when it is sensitive, alive and not spoilt, it
has its own intelligence…"
Krishnamurti talked of the limitation of thoughts. How the chatting mind
always wants to find solutions and explanations but because it is limited to
grasp reality and is conditioned by society and culture, there is always a gap
between "what is" and "what is wished to be." this endless conflicts add fuel to
stressed conditions in our life. Krishnamurti says that the silence of the mind is
a state that thoughts and emotions cannot experience. He says that emptiness
and silence are the basis for a new order of awareness from which health can
evolve.
Deepak Chopra, a physician who integrates western and eastern
medicine, a philosopher, coach and writer - also relates to the silent mind in his
book "Unconditional Life - Mastering Forces that Shape Personal Reality."
Talking with a cancer person, he says: "I wanted you to sit quietly for a moment
in order to experience if only vaguely the state of inner silence. Thoughts come
and go in this silence. But when a thought isn’t present and there is no impulse
of fear, no strong memory or temptation to act, the mind is just by itself, being
itself. At that exact second, there is a choice to have the next thought or
emotion." (Chopra.1991, p.107)
In my experience as a coach, the calmness space is the inner
environment where biological organs, thoughts and emotions are harmonious
with each other. The senses are sharp, awakened and alert but in a "silent
mode," not in a "stressed mode." Potential energy can be used for clear inner
and outer observation and for reconditioning bio-psychological attitudes and
behavior such as reducing stress and behaving in a relaxed way in stressed
situations.
Ways to create the Inner Space of Calmness
The natural question is how to reach an Inner Space of Calmness? What are
the outer triggers or tools, together with inner conditions that can bring about
the inner environment of body-mind calmness? There are many methods, such
as yoga or sport that enable the release of stress and bring about physical,
emotional and mental sensations of relaxation. In many such methods, the
Inner Space of Calmness is not an aim, but a side-effect. Meditation and
biofeedback are alternative options for sensing, memorizing and operating the
Inner Space of Calmness and I now relate to them, before suggesting the
benefits of calming music together with guided imagery.
Meditation
For over 60 years, Krishnamurti talked with people, scientists, students and
teachers about freeing the mind, meditation and humanity. Krishnamurti didn't
teach "the how:" he said that every one has to experience the truth for himself.
He talked of quieting the mind through observation and attention:
"Meditation is something extraordinary, if you know how to do it. I am going to
talk a little about it. First of all, sit very quietly; do not force yourself to sit quietly,but sit or lie down quietly without force of any kind. Do you understand? Then
watch your thinking. Watch what you are thinking about. You find you are
thinking about your shoes, your saris, what you are going to say, and the bird
outside to which you listen; follow such thoughts and enquire why each thought
arises. Do not try to change your thinking. See why certain thoughts arise in
your mind so that you begin to understand the meaning of every thought and
feeling without any enforcement. And when a thought arises, do not condemn it,
do not say it is right, it is wrong; it is good, it is bad. Just watch it, so that you
begin to have a perception, a consciousness which is active in seeing every
kind of thought, every kind of feeling. You will know every hidden secret
thought, every hidden motive, every feeling, without distortion, without saying it
is right, wrong, good or bad. When you look, when you go into thought very very
deeply, your mind becomes extraordinarily subtle, alive. No part of the mind is
asleep. The mind is completely awake. That is merely the foundation. Then your
mind is very quiet. Your whole being becomes very still. Then go through that
stillness, deeper, further – that whole process is meditation.
(http://www.katinkahesselink.net/kr/meditate.htm, June 15, 2006)
There are many ways and methods of meditation such as Zen
meditation, Vipassana, and Transcendental Meditation. Most of them are
characterized by the aim of quieting the "chatting mind" and getting connected
to inner peace. The majority require long periods of discipline and practicing in
order to reach a peaceful mind in a way that can reduce stress on request.
More popular western methods of creating an Inner Space of Calmness are
biofeedback and neurofeedback.
Neurofeedback
Neurofeedback - which is the biofeedback of the brain waves and its influence
on the body - was applied to consciousness research in the 1950s by Joe
Kamiya in the United States and by C. Maxwell Cade in 1960s England. Cade,
an electronics genius and Zen meditation master, invented a unique EEG
biofeedback device called the "Mind Mirror," and took a more unrestrained
approach to consciousness research than did Kamiya. Cade wanted to trace
the development of consciousness, so he measured the brain waves of
spiritually advanced yogis during meditation and in waking states. He
discovered a common brainwave pattern and the key characteristics of the
"awakened mind": heightened mental clarity, creativity, insight, intuition and
spiritual connection. Cade found that people with an "awakened mind" enjoy an
open, flowing and highly creative state.
(http://www.biomonitors.com/MaxCadeTitle.htm , May 22, 2006)
In 1973, the humanistic psychologist Anna Wise began to work with
Cade in London. Over the next 30 years Wise conducted people into meditative
states while they were hooked up to the Mind Mirror. Her discoveries profoundly
advanced our understanding of consciousness, how it works and its direct
influence on the body-mind. In 1981, recognizing the ability of biofeedback
meditation to awaken and evolve the mind and body, Wise returned to the
United States and expanded beyond Cade’s focus on spirituality and
consciousness.
For close to twenty years she measured the brain waves of artists,
composers, dancers, inventors, mathematicians, scientists, CEOs and
presidents of corporations. She saw what Cade had noticed, and more: people
with the awakened, high-performance mind were high achievers, often at the
top of their professions. They are excited, enthusiastic and successful people
enjoying an "aha" experience of life. No matter what their spiritual orientation,
they know how to quiet the mind, go within and master their brain waves for
insight, healing, creativity and a happy, satisfying life. These awakened
Westerners possessed the same qualities of mastery as the yogis and swamis
measured by Max Cade. As Wise explains in her books, people enjoying the
qualities of mastery are compassionate, empathetic and helpful. They are
warm, kind, peaceful and balanced people who are perceptive, insightful and do
not criticize, judge or blame others. Nor does the awakened person attempt to
control the thoughts or actions of other people. A person with an awakened
mind is naturally devoted to love and service arising from a deep, heartfelt
devotion to humanity and God, or divine consciousness. Over the past 30
years, Wise has used biofeedback meditation training to research and develop
in people this advanced state of consciousness. Wise pioneered relaxation and
mind-expansion techniques that enable people to experience biofeedback’s "felt
sense of state" to recreate the state of consciousness that is optimal for the
moment. (http://www.toolsforwellness.com/annawise.html, May 23, 2006)
Neurofeedback, then, is actually brainwave training. It is widely believed
to increase the stability and flexibility of the brain, or its ability to move between
mental states. The healthier the neurons, the healthier the systems they govern.
While most brain wave research draws on studies of epilepsy, Attention Deficit
Disorder (ADD) and alcoholism, the anecdotal evidence, stories and data
gathered by thousands of well-trained, intelligent professionals is compelling,
according to Jim Robbins, author of "A Symphony in the Brain: The Evolution of
the New Brain Wave Biofeedback." Of particular interest is a theory posed by
electroencephalogram (EEG) biofeedback practitioners who believe that the
health of the body derives from the health of the brain and/or central nervous
system. The theory maintains that a chronically over-aroused nervous system
produces physical and mental stress, anxiety, agitation, impulsivity and anger.
Hyper-arousal is thought to be the cause of nervous system burnout and
physical conditions like chronic fatigue syndrome, among others. A chronically
under-aroused nervous system produces some types of depression and lack of
motivation.
Brain instability produces bipolar disorder, migraines, panic attacks,
motor and vocal tics, vertigo, teeth-grinding, epilepsy and other problems. In the
above model, nearly all health problems flow from over-arousal, under-arousal
or instability in the central nervous system. When any of these conditions
causes too much stress in the brain and body, predisposed conditions flare up:
joint pain, sleeplessness, migraines, panic attacks, depression, anxiety,
attention problems and so forth. This theory could conceivably hold the secret to
the body-mind connection:
1) A stressed central nervous system "shorts out" and causes problems.
2) Neurofeedback corrects them by relaxing the body and rebalancing the
brain, which reconnects and heals the central nervous system (CNS); the CNS
can then work to re-coordinate a large number of interconnected systems within
the body and mind.
Researcher would agree that neurofeedback is all about restoring the
body-mind balance that creates health. The main drawback is that when one
learns these states, continual reinforcement is necessary for similar continued
ability, day by day. Psychologically, biofeedback gives scientific objective
criteria to the Inner Space of Calmness. I would say it’s the border between
alpha and theta brain waves, when the state of mind is awareness in deep
relaxation. But again, as mentioned in the meditation method, biofeedback
demands discipline and systematic training with a computerized system that is
daunting for many people who are not yet familiar with computers; additionally,
it does not provide a solution for a large number of users.
Music as a powerful tool for creating Inner Space of Calmness
We saw that meditation and biofeedback are effective tools that can lead people
to a deep inner sense of calmness. But the two tools need long periods of
exercise, motivation and discipline to create and encode it in memory. The idea
of an Inner Space of Calmness is not only to sense silence in "real time" but
also to grasp the harmony and relaxation feelings of one's inner organs,
observe the silence of thoughts and emotions to that extent, that people are
able to encode this bio-psychological inner space of calmness and apply it to
themselves – on request. Later, I will present how guided imagery and selfhypnosis
methods are essential for the process of deepening and encoding the
Inner Space of Calmness in memory or in the subconscious. At this stage,
though, we will explore the mystery around sound, and specifically music as a
powerful tool for creating the inner bio-psychological calmness space
environment.
All over the world and throughout history, sound and music have a strong
effect on human beings' mood. Harmonic calm music usually makes us happier.
It seems as if harmonic quiet music has a direct positive effect on our cells. Not
only does our physical body relax with calming harmonic music but our thoughts
and emotions are soothed as well. That sort of music - and many classical
music symphonies among them - bypasses the "chatting left brain" and creates
an inner peaceful environment to reduce stress. Here is an historical review
that was gathered over the years around the mystery of sound and music:
Sound has been used as a healing force for thousands of years. Ancient
civilizations used sound for healing. In the Bible we are told that David played
his harp to lift King Saul’s depression. Egyptian papyri over 2,600 years old
refer to incantations as cures for infertility and rheumatic pain. The ancient
Greeks believed music had the power to heal body and soul. Pythagoras used
special songs and incantations with particular melodies and rhythms, to cure
diseases of the body and mind. Pythagoras believed that if one listened to
music on a daily basis it would improve and enrich one’s health. Pythagoras
used music to dispel psychic traumata among his disciples. He believed that the
effect of daily diatonic chromatic and harmonic melodies would eliminate
negative emotions and restore his disciples to a calm condition just as if the
music was medicine. (Meyer, Neff & Garfield-O’Brien, 2003).
What is behind sound healing? Sound healing is the therapeutic
application of sound frequencies to a person's body / mind with the intention of
bringing them into a state of harmony and health. The dictionary defines
"harmony" as "congruity of parts to their whole or to one another." As mentioned
before, "health" is defined as "the state of being bodily and mentally vigorous
and free of disease."
Dr. Alfred Tomatis, a French ear, nose & throat specialist, has devoted the
past 50 years to understanding the ear and its function. He believes that the ear
is the most important of all our sense organs. It controls the body’s sense of
balance, rhythm and movement and is the conductor of the entire nervous
system. Tomatis believes that high frequency sounds (3,000 Hz and above)
activate the brain and affect cognitive functions such as thinking, spatial
perception and memory. Listening to these sounds increases our attentiveness
and concentration. When an opera singer causes a glass to vibrate with her
voice, she has matched the resonant frequency of the glass. As the singer
increases the volume of her sound, the resonance becomes too great for the
forces that hold the glass together, and it shatters. Modern medicine now uses
sound waves to break up kidney stones and gallstones.
Every organ, every bone, every cell in the body has its own resonant
frequency. Together they make up a composite frequency like the instruments
of an orchestra. When one organ in the body is out of tune, it affects the whole
body. Through sound healing it may be possible to bring the diseased organ
into harmony with the rest of the body, hence avoiding the need for drugs or
surgery. (http://www.tomatis.com/English/index.htm, April 22,2006).
In the 1960s Hans Jenny, a Swiss scientist, spent over ten years
conducting experiments to discover the effects of sound waves on materials
placed on metal plates vibrated with sound. Materials such as glycerin, mercury,
gel, powder and iron filings were used. He photographed the patterns created,
and found that low frequency sounds produced simple geometric shapes in the
materials. As the sound frequency was increased, these simple forms would
break up and more complex patterns would appear. The sound "OH" would
produce a perfect circle. The sound "OM" produced a pattern that resembles
the Shri Yantra; the ancient mandala for "OM" used in India for thousands of
years. Jenny came to the conclusion that sound creates form and that the
entire human body had its own sound made up of all the sounds of its cells,
tissues and organs. (http://www.cymaticsource.com, April 23,2006)
Fabien Maman, a French professional jazz musician, noticed that certain
musical keys had an energizing effect on both the musicians and the audience.
Fabien worked with the French physicist Joel Sternheimer. Sternheimer had
discovered that elementary particles vibrate at frequencies in accordance with
musical laws. They found that body tissue, organs and acupuncture meridians
each have a musical note. A few years later, Fabian met Grimal, a senior
researcher at the National Centre for Scientific Research in Paris. They devoted
a year-and-a-half to studying the effects of sound on normal and malignant
cells. Using drums, gongs, flutes, guitar, bass and a xylophone, they
investigated the effects of sound on healthy blood cells, hemoglobin, and the
"Hela" cancer cell from the uterus. They found that even at 30-40 decibels the
sound always produced noticeable changes in the cells. As the sounds
progressed up the musical scale there would be an "explosion" of the cancer
cells at a certain frequency as the sound traveled outward from the centre of the
cell to its outer membrane. The experiment yielded the most dramatic results
when the human voice was used. Fabian reached the conclusion that in the
human voice there is an added element which cannot be found in any other
instrument. In his view, the human voice carries its own spiritual resonance.
This difference, evident from the photographs, is what makes the voice the most
powerful healing instrument – particularly when the person needing the healing
produced the sounds with his or her own voice. (Goldman, 1992).
Don Campbell, in his book "The Mozart Effect," (Campbell, 1997) shows
how music, particularly Mozart’s, has all kinds of beneficial effects for human
health. Scientists suggest that listening to Mozart helps us to improve our
powers of concentration and enhances our ability to make intuitive leaps; by
organizing the firing pattern of neurons in the cerebral cortex.
Fetuses prefer Mozart and Vivaldi to other composers. When pregnant
mothers listened to Mozart and Vivaldi, the babies’ heart rates invariably
steadied and kicking declined. Rock music ‘drove most fetuses to distraction’
and they ‘kicked violently’ when it was played to their pregnant mothers. Slower
tempo music slows our breathing rate. The human heartbeat will tend to match
the rhythm of music. The pitch and rhythm of music influence the limbic
system, affecting our emotions. Scientists concluded that preferred music "may
elicit a profound positive emotional experience that can trigger the release of
hormones, which can contribute to a lessening of those factors which enhance
the disease process." Music is now used to reduce the pain and anxiety of
persons undergoing dental treatment and surgical operations. In a study of
59,000 persons, 97% of them stated that music really helped them to relax in
the post-operative situation and during surgery under local anesthesia.
We can see that from every aspect of life, philosophy, spirituality and
science, when sounds and music are harmonic and calm, they touch the mind
and body positively. While exploring music that can be "user friendly" in sensing
an Inner Space of Calmness, I learned about binaural entrainment music.
Binaural entrainment music
One of the strengths of neurofeedback that was mentioned before is the
person's ability to reach alpha brain waves (which are a sign of relaxed body
and mind in awakened consciousness) by using a self-regulation technique. So
I searched for music that can be rapidly effective for most people as a basic
environment tool for creating bio-psychological inner calm space, and in fact
creating alpha brainwaves in people, independent of the need to use a
computerized biofeedback system. Surfing the web, reading and investigating
the subject, I learned about the concepts of binaural and entrainment on which
the HEMI-SYNC technology of The Monroe Institute, founded by Robert A.
Monroe, is based.
Binaural beats are auditory brainstem responses that originate in each
of the brain hemispheres. They result from the interaction of two different
auditory impulses, originating in opposite ears, below 1000 Hz and which differ
in frequency between 1 and 30 Hz (Oster, 1973). For example, if a pure tone of
400 Hz is presented to the right ear and a pure tone of 410 Hz is simultaneously
presented to the left ear, an amplitude modulated standing wave of 10 Hz, the
difference between the two tones is experienced as the two wave forms mesh in
and out of phase within the superior olivary nuclei. This binaural beat is not
heard in the ordinary sense of the word (the human range of hearing is from 20-
20,000 Hz). It is perceived as an auditory beat and theoretically can be used to
entrain specific neural rhythms of that external stimulus. Therefore, in the
example above, the 10 Hz which is an alpha wave range can be utilized as a
consciousness management technique to sense calmness.
The binaural-beat appears to be associated with an electroencephalographic
(EEG) frequency-following response in the brain (3). Many studies have
demonstrated the presence of a frequency-following response to auditory
stimuli, recorded at the vertex of the human brain (top of the head). This EEG
activity was termed "frequency-following response" because its period
corresponds to the fundamental frequency of the stimulus (Smith, Marsh, &
Brown, 1975 in http://www.monroeinstitute.com/content.php?content_id=21, May 22,
2006).
Binaural-beat stimulation appears to encourage access to altered states
of consciousness. Uses of audio with embedded binaural beats that are mixed
with music result in relaxation, meditation, stress reduction, pain management,
improved sleep quality, and decrease in sleep requirements. The resonant
entrainment of oscillating systems is a well-understood principle within the
physical sciences. If a tuning fork designed to produce a frequency of 440 Hz is
struck (causing it to oscillate) and then brought near to another 440 Hz tuning
fork, the second tuning fork will begin to oscillate. The first tuning fork is said to
have entrained the second or caused it to resonate.
The physics of entrainment apply to biosystems as well. Of interest
here are the electromagnetic brain waves. The electrochemical activity of the
brain results in the production of electromagnetic wave forms which can be
objectively measured with sensitive equipment. Brain waves change
frequencies based on neural activity within the brain. Because neural activity is
electrochemical, brain function can be modified through the introduction of
specific chemicals (drugs), by altering the brain’s electromagnetic environment
through induction, or through resonant entrainment techniques which is done in
our case with the binaural bits.
Binaural beats were discovered in 1839 by a German experimenter, H.
W. Dove. The human ability to "hear" binaural beats appears to be the result of
evolutionary adaptation. When signals of two different frequencies are
presented, one to each ear, the brain detects phase differences between these
signals. "Under natural circumstances a detected phase difference would
provide directional information. The brain processes this anomalous information
differently when these phase differences are heard with stereo headphones or
speakers. A perceptual integration of the two signals takes place, producing the
sensation of a third "beat" frequency. The difference between the signals waxes
and wanes as the two different input frequencies mesh in and out of phase. As
a result of these constantly increasing and decreasing differences, an
amplitude-modulated standing wave - the binaural beat - is heard.
The binaural beat is perceived as a fluctuating rhythm at the frequency of
the difference between the two auditory inputs. When the brain is entrained to
lower frequencies and awareness is maintained, a unique state of
consciousness emerges. This state is often referred to as hypnogogia "mind
awake / body asleep." Synchronized brain waves have long been associated
with meditative and hypnogogic states, and audio with embedded binaural
beats has the ability to induce and improve such states of consciousness. The
reason for this is physiological. Each ear is "hardwired" (so to speak) to both
hemispheres of the brain (Rosenzweig, 1961). Each hemisphere has its own
olivary nucleus (sound-processing center) which receives signals from each
ear. In keeping with this physiological structure, when a binaural beat is
perceived there are actually two standing waves of equal amplitude and
frequency present, one in each hemisphere. So, there are two separate
standing waves entraining portions of each hemisphere to the same frequency.
The binaural beats appear to contribute to the hemispheric synchronization
evidenced in meditative and hypnogogic states of consciousness. Brain function
is also enhanced through the increase of cross-colossal communication
between the left and right hemispheres of the brain.
The binaural beats used in the creation of Hemi-Sync are generated by
the auditory introduction of sound frequencies that differ by a very small
amount. For example, if a frequency of 100 Hz is blended with a frequency of
107 Hz, a 7 Hz binaural beat will be heard. The listener perceives this as a
wavering sound or warble tone. When one frequency is introduced to the right
ear and the second is placed in the left ear, the brain integrates the two sounds.
The binaural beat can be identified at a cortical level through an electroencephalogram
(EEG). Because the ear is not physiologically capable of hearing sounds below 20 Hz, the individual does not actually hear a 7 Hz tone.
Only the original two frequencies of 100 Hz and 107 Hz are actually perceived.
However, the brain creates the third frequency (i.e., 7 Hz) as a difference-tone
or binaural-beat, and the central nervous system follows it, increasing its
production of brain waves of this frequency (Oster, 1973). The term “Hemi-
Sync” was used by Monroe to describe this auditory-guidance system. Binaural
beat frequencies that were created were identified on an EEG as having equal
amplitude, location, and phase relationships in both cortical hemispheres. This
reflected a hemispherically synchronized brain wave pattern. This is a naturally
occurring phenomenon in brain wave recordings; however, it occurs relatively
infrequently and lasts for a very brief time period. As Monroe studied listener
responses to a wide variety of binaural beats, he found certain complex
combinations of binaural beats to be more effective than other combinations. In
addition, these multilayered combinations were more effective than binaural
beats of single frequencies. These sound patterns were further standardized on
adult listeners and became the basis for the different Hemi-Sync sound
sequences incorporated into the audiotapes used in the Monroe Institute
programs.
The initial Hemi-Sync tapes were a blend of Hemi-Sync sound patterns in
a background of "pink sound" or natural ocean surf. Pink sound is white noise
which amplifies lower frequency sounds and reduces high frequency sounds
creating a more pleasing natural sound. These tapes included verbal elements
such as breathing exercises, guided relaxation, affirmation, and guided
visualization. They contained a directed purpose of facilitating states of
consciousness as varied as sleep, reverie, intuitive and transpersonal states of
consciousness. Adult listeners consistently reported increased physical
relaxation, greater emotional calming, increased focus of attention, and greater
access to internal imagery. In the early 1980s, Monroe began to incorporate
many of the Hemi-Sync patterns developed for the guided tapes into a music
background, which he called Metamusic.
Metamusic allowed listeners of all ages to enjoy Hemi-Sync as an open, nondirected
background for activities such as self-generated imagery. In my own
experience, and with people who came for coaching, I learned that listening to
Metamusic by itself relaxes the body in general, but the mind (thoughts and
emotions) continues to flow along an unknown roadmap of associations. The
"inner tsunami of thoughts-emotions-thoughts-emotions" interferes with the
process of building the Inner Space of Calmness. (http://www.monroeinstitute.org/,
February 20, 2006).
Since we cannot actually stop thoughts and emotions, we can use guided
imagery to focus our intention and attention to create the sensation of biopsychological Inner Space of Calmness (calming thoughts, emotions and inner
organs, feeling integrated harmony of these three components, and releasing
potential energy for sensitive observation, and responsiveness that derives from
awareness, awakening and silence.)
Harmonic calming music, and more specifically music that can entrain
alpha brain waves, is a very "user-friendly," effective tool for creating the Inner
Space of Calmness environment of mind and body. However, imagery and
guided imagery are essential in order to organize that space and perceive it as
an experience which the whole brain (left and right hemispheres) can recognize,
grasp, encode in memory and revive again to consciousness and to physical
relaxing sensation.
Imagery and guided imagery
We can use imagination as a powerful tool of the mind to evaluate different
situations of the past and of the future. As long as we are aware that we are in
"imagery mode," it can be used as a very powerful simulator of the mind. It can
be used in therapy to encourage changes in attitudes, behavior, or physiological
reactions. As a mental process, it is often defined as "any thought representing
a sensory quality". It includes, as well as the visual, all the senses - aural,
tactile, olfactory, and kinesthetic.
Imagery is integrated in many behavioral therapies not specifically
labeled imagery. Since it often involves directed concentration, it can also be
thought of as a form of meditation (see the "Meditation" section). Imagery can
be taught either individually or in groups, and the therapist often uses it to affect
a particular result, such as quitting smoking or bolstering the immune system to
attack cancer cells.
Practices that have a component of imagery are almost ubiquitous. They
include, among many others, biofeedback, desensitization and counterconditioning,
psychosynthesis, neurolinguistic programming, Gestalt therapy, rational emotive therapy, and hypnosis (see the "Hypnosis" section). Any therapy that relies on imagery or fantasy to motivate, communicate, solve problems, or evoke heightened awareness and sensitivity could be described as a form of imagery. Forms of meditation that involve repeating a sound or mantra or focusing attention on an object that has no concurrent external referent (such as a whale in the ocean) could also be developed as aspects of imagery. Likewise, relaxation techniques that involve instruction (e.g., "Your hands are heavy"), such as autogenic training, have an imagery component.
Numerous studies indicate that mental imagery can bring about significant physiological and biochemical changes. These findings, which have encouraged the development of imagery as a healthcare tool, include its capacity to affect oxygen supply in tissues (Olness and Conroy, 1985); some of these findings are from well-controlled studies, but the vast majority represents reports of single cases or small studies that have not been replicated. Nevertheless, the conclusion is that there is a relationship between imagery of bodily change and actual bodily change. Without question, imagery calls for further and more precise investigation. Techniques used in evaluation or diagnostic imagery involve asking the person to describe his or her condition in sensory terms. The therapist gathers information regarding the experience and the associations in the person's stock of memory.
Evaluation imagery is usually done early in a therapy session and serves
as a format for designing both mental rehearsal and therapeutic intervention
strategies. Mental rehearsal is an imagery technique used before medical
techniques, usually in an attempt to relieve anxiety, pain, and side-effects which
are exacerbated by heightened emotional reactions.
Typically, a relaxation strategy is taught, the treatment and recovery
period are described in sensory terms as the person is taken on a guided
imagery "trip." Care is taken to be factual without using emotion-laden or fearprovoking words, and the medical procedure is reframed in a positive way
whenever possible. The person is taught coping techniques such as distraction,
mental dissociation, muscle relaxation, and abdominal breathing.
Published results with mental rehearsals (or sensory education) are
almost uniformly positive and often dramatic. Effects include reduced pain and
anxiety; decreased length of hospital stay; the use of fewer pain medicines,
barbiturates, tranquilizers, and other medications; and reduced treatment sideeffects.
Mental rehearsal is a cornerstone of certain natural childbirth practices.
It has also been tested in burn debridement (Kenner and Achterberg, 1983) and
as a preparation for spinal surgery (Lawlis et al., 1985), cholecystectomy, pelvic
examination, cast removal, and endoscopy (Johnson et al., 1978). In each of
these instances, rehearsal through imagery was found to diminish pain and
discomfort, and to reduce side-effects.
Imagery as a therapeutic intervention is based on the idea that the
images have either a direct or an indirect effect on health. Therefore, either the
persons are shown how to use their own flow of images about the healing
process or, alternatively, they are guided through a series of images that are
intended to soothe and distract them, reduce any sympathetic nervous system
arousal, and generally enhance their relaxation. The practitioner may also use
"end-state" types of imagery, in which persons imagine themselves in a state of
perfect health, well-being, or successfully achieved goals.
Imagery has been successfully tested as a strategy for alleviating the
nausea and vomiting associated with chemotherapy in cancer persons, to
relieve stress and to facilitate weight gain in cancer persons. It has been
successfully used and tested for pain-control in a variety of settings; as
adjunctive therapy for several diseases, including diabetes and with geriatric
persons to enhance immunity. Imagery is usually combined with other
behavioral approaches. It is best known in the treatment of cancer as a means
to help persons mobilize their immune systems but is also used as part of a
multidisciplinary approach to cardiac rehabilitation (Ornish, 1990; Ornish, 1983)
and in many settings that specialize in treating chronic pain.
The measurement of imagery as a mental process is fraught with the
same problems faced in measuring any other so-called hypothetical construct,
including learning, motivation, and perception. One may assume that
"imagination" means "not real." But the thoughts, words, and images that flow
from your imagination can have very real physiological consequences for the
body. Often the brain cannot distinguish whether we are imagining something or
actually experiencing it.
The Bonny Method of Guided Imagery and Music (GIM), a music-assisted
mode of self-exploration and therapy, is the basis for Carol A. Bush's book
"Healing Imagery & Music" (Bush, 1995). Carol Bush (M.S.W., Licensed Clinical
Social Worker, Fellow of the Association of Music and Imagery, and Co-Director
of the Mid-Atlantic Training Institute) is a pioneer of the Bonny Method of
Guided Imagery and Music. The Bonny Method of GIM was conceived and
developed by Helen L. Bonny, Ph.D. Inspired by a mystical experience with
music while playing the violin, Dr. Bonny felt called to lead other people to the
healing power of music. In the early 1970s, she used her unique understanding
of music and her well-developed therapeutic skills at the Maryland Psychiatric
Research Center, where she combined relaxation techniques and classical
musical selections to elicit responses from persons. She went on to research
her findings and ultimately to develop the Bonny Method.
The Bonny Method of GIM is characterized by the use of specially
sequenced classical music within a one-to-one session conducted by a
facilitator who is formally trained in the Bonny Method of GIM. After an initial
discussion with an individual, the facilitator provides relaxation and focusing
suggestions to assist the individual's entry into a relaxed state. This is followed
by an interactive music listening experience in which the individual listens to the
music and describes the images, sensations, feelings, and awareness evoked
by it. The facilitator, who is also listening to the music, helps to focus and
support the individual's image experiences in a variety of ways. At the close of
the music, the facilitator assists the individual's return from the expanded state
of consciousness and helps him or her to integrate the experiences evoked by
the music.
Since for one person, a calm surrounding may be associated with the sea
shore, while for another - who almost drowned in childhood - the sea might
evoke anxiety, the GIM method suggests the importance of drawing on a
person's own memory with its specific associations of a calm surrounding. Such
associations can arise either from a specific past experience, or images that
arise of their own accord with no specific structured experienced memory.
Self-hypnosis with music
Self-hypnosis is a practice that essentially concentrates the mind on certain
chosen topics. It is regularly used to help people stop smoking, eat less, and
achieve personal goals. By concentrating our mind and imagining senses,
thoughts and even images we can persuade our conscious and subconscious
mind. In this way, we can easily tell ourselves that we do not need a cigarette or
persuade ourselves that we don't need to eat compulsively. Self-hypnosis can
be used for many different things, among them conquering fears or overcoming
self-doubt. It can even be used to quit habits and generally improve our outlook
on daily life.
Self-hypnosis can help us to develop and express awareness and
intuition, feel worthwhile, self-confident, and zestful, gain a happier home life;
become a better husband, wife, parent, or friend, acquire the ability to relax
completely in any situation; make better decisions, improve concentration,
overcome procrastination, improve the quality of our emotional expression,
reduce conflict and stress, promote health and well-being, regain the natural
ability to sleep easily, sell our ideas or services with confidence and
enthusiasm, increase our income, attract and maintain worthwhile friendships,
discover negative mental patterns and how they affect us, free ourselves from
hostility, resentment, fear of rejection, select our goals in life; chart our course
for their realization, program our mind with positive mental concepts and
success attitudes, and develop the ability to construct mental images easily. In
his book "Master the Power of Self Hypnosis" Roy Hunter, an internatio