Authors@Google talk on Yoga for Pain Relief

Here's the video of my recent Authors@Google talk on Yoga for Pain Relief. I describe 3 key ideas that have changed the way medicine thinks about about pain, summarize some exciting studies on how yoga and meditation can help people with pain, take some fun and interesting questions from the audience, and then lead a 10 min breathing/gentle stretching/meditation practice (in chairs).

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New Science of Willpower Post: You Are Not a Supertasker!

Check out the latest post to my Psychology Today Blog. I was inspired to write it by the countless times I've almost been run over by people on their cellphones.

Thanks for the inspiration, guys!

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Let's start with some statistics that make no sense:

A large, nationally representative survey found that 89% of Americans agree that "sending text messages or emails while driving is distracting, dangerous, and should be outlawed." In the same survey, 66% of respondents who knew how to text message (this, by the way, eliminated most of the respondents over 55) reported texting while driving.

Folks, that is some serious hypocrisy within the texting crowd. Unless, of course, those 66% think they are supertaskers.

Just what is a supertasker? This term was coined in a new study that is likely to give a shot of courage to exactly the people who need it least. Psychologists at the University of Utah -- inspired by paradoxical stats like the ones above -- were interested in finding out whether anyone actually can talk on a cellphone and drive at the same time, unimpaired.

Read the full post here.

New Science of Willpower Study: Why Habits Are Hard to Change

My latest Psychology Today column is up:

A new study from the Proceedings of the National Academy of Sciences confirms what many confused shoppers, dieters, and investors know first-hand: when a decision is difficult, we go with the status quo or choose to do nothing.

Researchers from the Wellcome Trust Centre for Neuroimaging at University College London created a computerized decision-making task. Participants viewed a series of visual tests that asked them to play a referee making a sports call (e.g., whether a tennis ball bounced in our out of bounds).

Before each test, participants were told that one of the responses (in or out) was the "default" for this round. They were asked to hold down a key while they watched. If they continued to hold down the key, they were choosing the default. If they lifted their finger, they were choosing the non-default. Importantly, the default response (in or out) switched randomly between rounds, so that a participant's response bias (to make a call in or out) would not be confused with their tendency to stick with the status quo.

The researchers were interested in two questions:
1) Does the difficulty of the decision influence the participants' likelihood of choosing the default?
2) Is there a neural signature for choosing the default vs. overriding the status quo?

Read the whole column on The Science of Willpower at Psychology Today.

Call for Articles! International Journal of Yoga Therapy

As some of you know, I'm the editor in chief of the International Journal of Yoga Therapy, a peer-reviewed journal of policy perspectives, research, and case studies/clinical advice.

The period of peer review for the Fall 2010 issue is wrapping up, and there's still room for several more articles.

So once your taxes are filed, why not put together a thoughtful argument about yoga as a healing practice or profession, polish up that masters thesis, put your clinical experience into advice other professionals can use, or write up the pilot data from your ongoing study?

Submit to editor [at] iayt [dot] org by April 15th for full consideration.

To learn more, below are the usual instructions for contributors. You can also see past tables of contents and article abstracts here.

Guidelines for Authors

Content

The International Journal of Yoga Therapy publishes articles about Yoga therapy, Yoga practice, and Yoga philosophy. We encourage submissions from Yoga therapists, Yoga teachers, researchers, and healthcare professionals. The journal aims to represent views, practices, and research from all major traditions in Yoga, as well as integrative medicine and psychology.

Perspectives

The journal invites submissions of letters and opinions. Perspectives are not peer-reviewed, and may be in response to specific articles, or on any topic relevant to the research and practice of Yoga therapy. Perspectives should be 500-1200 words.

Issues in Yoga Therapy

The journal welcomes scholarly articles that address issues, challenges, and controversies in the research and practice of Yoga therapy. Articles in this category include, but are not limited to: considerations of policy issues related to the integration of Yoga and healthcare, explorations of common challenges that Yoga therapists and teachers face in their work, and discussions of Yoga philosophy as it relates to contemporary Yoga therapy practice.

Research

The journal publishes reports of original research. We welcome pilot studies, feasibility studies, and preliminary reports on research in progress, when these reports examine challenges and early findings that may benefit other researchers and practitioners. Case studies should be reported in the context of a thorough review of the relevant literature, and a broader discussion of the case’s implications for future research or practice. Names and other identifying information should be changed to protect individuals’ privacy.

Continuing Education/Yoga Therapy in Practice

Continuing Education/Yoga Therapy in Practice articles should review a topic of importance and relevance to practicing Yoga teachers, Yoga therapists, and healthcare providers. Articles in this category include, but are not limited to: discussions of specific medical conditions and recommended Yoga practices, reviews of the history of some aspect of Yoga therapy or Yoga philosophy, and reviews of research on a topic of relevance to Yoga therapy. Articles should be supported by references to published research, research in progress, established interventions at Yoga therapy clinics, classical Yoga texts, and/or original interviews, and should not be based solely on the experience or opinions of the author(s).

Review and Selection of Manuscripts

All articles are initially evaluated by the Editor for suitability of topic and format. Articles that meet the basic requirements are assigned to a minimum of two peer reviewers, chosen on the basis of their expertise and experience. We invite (but do not require) authors to nominate additional potential reviewers at the time of article submission, particularly when knowledge of a Yoga lineage or other specialty is required. Peer review is blind, meaning that the author’s identity is not revealed to reviewers. Reviewers evaluate the article’s contribution to the field of Yoga therapy, and make specific suggestions for revisions. When making a recommendation to publish or reject an article, reviewers take into account the importance of the topic, the quality of scholarship, and the clarity of writing.

Potential authors wishing to view the current peer review guidelines for the type of article they plan to submit should email the Editor (editor [at] iayt.org) and indicate which category the intended submission falls into. The Editor makes the final decision whether to accept or reject a manuscript. Most manuscripts go through at least one round of revision before they are accepted. Following acceptance, articles are edited for clarity and adherence to journal style guidelines.

Preparation and Submission of Manuscripts

Articles should be 4000-6000 words. All articles should be submitted via email to editor [at] iayt.org. Include a brief introductory letter in the body of the email and attach the manuscript as a word document. All manuscripts should use AMA style formatting for citations/references (numbered endnotes). Research articles should include a note acknowledging any funding sources or potential conflicts of interest, as well as a statement of adherence to ethical guidelines for the use of human participants (when applicable) and informed consent to use photographs of or publish case information about students/clients.

We encourage authors to provide photos and figures, particularly for descriptions of Yoga practices or discussions of anatomy. However, please do not email photos or figures as separate files until requested from the Editor.

Check out my appearance on ABC's View from the Bay, talking about yoga for back pain relief.

New Guided Meditation Practice

I just created a new 10-minute meditation practice for my Stanford Continuing Studies course The Science of a Calmed Mind. It's an introduction to the practice of equaminity -- read below, and download/stream the guided practice for more support!

For more information about the philosophy behind this practice, check out this wonderful article by Aura Glaser in the Shambhala Sun.

Overview from Kelly: In all meditation traditions, it is believed that the foundation for true happiness is overcoming the basic sense of separation from others that most of us have most of the time. This sense of separation includes (but is not limited to) feeling different than, in competition with, judgmental about, or wronged by others.

This meditation will help you observe with mindfulness the thoughts, sensations, and emotions that arise when you think about three (self-created) categories of “others”: friends, enemies, and strangers. It then gives you the opportunity to choose to dissolve the sense of separation by cultivating a sense of “equanimity”—that is, reminding yourself of the essential sameness of friends, enemies, and strangers. This may not be what first comes to mind when you think of happiness, but there is a great deal of wisdom in this notion and in the meditation practice.

The Practice:

Start with some centering breaths and a minute or two of open awareness.

THE FRIEND

Then bring to your mind a “friend.” It could be any loved one, including a relative, a spouse, a child, a friend, a mentor, and even a pet. Choose someone who most naturally inspires in you a sense of trust, care, joy, or affection.
Allow yourself to think about this friend. You can visualize them, recall a favorite interaction, imagine hugging them, or anything that helps bring them to life in your mind. As you do so, bring mindful awareness to your thoughts, physical sensations, and emotions.

Now, for this “friend,” say to yourself:
Just like me, this person wishes to be happy.
Just like me, this person wishes to avoid suffering.
Just like me, this person wants to be loved, to be safe, and to be healthy.
Just like me, this person does not want to feel afraid, inadequate, or rejected.
And just like me, this person does not want to be sick, lonely, or depressed.

You can repeat this process for other “friends” if you like.

THE STRANGER

Next, bring to your mind a “stranger.” It could be anyone who is familiar to you but not well-known, including a co-worker, a neighbor, a checker at your grocery store, the receptionist at your dentist’s office, a celebrity, and so on. Choose someone you really don’t know well, and for whom you do not have any strong feelings of attraction or dislike.
Allow yourself to think about this person. You can visualize them, recall a recent interaction, imagine them doing whatever it is you know them from (e.g. their job), or anything that helps bring them to life in your mind. As you do so, bring mindful awareness to your thoughts, physical sensations, and emotions.

Now, for this “stranger,” say to yourself:
Just like me, this person wishes to be happy.
Just like me, this person wishes to avoid suffering.
Just like me, this person wants to be loved, to be safe, and to be healthy.
Just like me, this person does not want to feel afraid, inadequate, or rejected.
And just like me, this person does not want to be sick, lonely, or depressed.

You can repeat this process for other “strangers” if you like.

THE ENEMY

Finally, bring to your mind an “enemy.” It could be anyone you feel dislike, disgust, hostility, anger, envy, or conflict toward. In some cases, it may be someone who once was a “friend” but for whom you now feel a sense of anger or conflict.
Allow yourself to think about this person. You can visualize them, recall a recent interaction, or anything that helps bring them to life in your mind. As you do so, bring mindful awareness to your thoughts, physical sensations, and emotions. It can be easy to get carried away by these thoughts, especially if you really dive into memories and emotions. Remember to at some point come back to your breath to release the hook.

Now, for this “enemy,” say to yourself:
Just like me, this person wishes to be happy.
Just like me, this person wishes to avoid suffering.
Just like me, this person wants to be loved, to be safe, and to be healthy.
Just like me, this person does not want to feel afraid, inadequate, or rejected.
And just like me, this person does not want to be sick, lonely, or depressed.

You may find this challenging, or feel phony as you say these things about an “enemy.” With time and the sincere desire to cultivate equanimity, the fake-ness of the meditation transforms into a real sense of core human sameness. Have compassion for yourself and any challenges you experience as you work with this process.

You can repeat this process for other “enemies” if you like.

To conclude the practice, take a moment to acknowledge your own heartfelt desire to be happy and free of suffering, which you have honored with this practice.

Come to live TV taping for Yoga for Pain Relief!

In the SF Bay Area and want to attend a live TV show taping on 2/15? See invitation below -- I'll be leading the two hosts in some yoga movements and the audience in some breathing.

----FROM THE PRODUCERS OF VIEW FROM THE BAY

I would like to extend a special invitation to Kelly McGonigal's friends, family and colleagues to be in our studio audience the day that she will be appearing on “The View From The Bay” Monday Feb. 15th, 2010.

Meet Spencer Christian and Janelle Wang and get a chance to see the behind the scenes of a live television broadcast. Tickets for the show must be reserved in advance. Audience doors open at 2:15pm with a cut-off time of 2:30pm, the show is live from 3-4pm.

To reserve your seats please call the ticket request line at (415)-954-7733 or visit www.viewfromthebay.com and click on “be in our audience” and fill out a ticket request form. Or click on this link to go to our online ticket request form. Simply fill out your information and press submit.

Please be sure to note under “comments” if you are requesting a specific date to support someone scheduled to be on the show.

We strongly encourage you to post this invitation and its contents on any blog or webpage that you host or participate in. Please pass this email on to any friends, family or colleagues who may be interested in being in our studio audience.

You can also post an announcement on your webpage!

*Please note that all seats must be reserved in advance. Tickets that have been requested will be sent via an email confirmation with detailed instruction on where and when to arrive at the ABC studio. Also note that audience members come in a separate entrance and time than guests appearing on the show. If you are a guest on the show and you will be bringing your guests with you they will need to check in with me (Rachel Wyatt) by 2:30pm to be seated in the audience.

Book Trailer for Yoga for Pain Relief

I was inspired by blogger Nathan Bransford to create a simple trailer for my new book. The music (a composition called "Ritual") is by Kevin MacCleod, the photographer is Kim Shetter, and the voice is myself reading an excerpt from the book's introduction.

Link to youtube video.

You Are What You Eat

My latest Science of Willpower column is up on Psychology Today:

"My apologies to any PhD students reading this blog. I recently stumbled upon two studies that suggest you can get college students to abandon an unhealthy behavior if you can convince them it's what graduate students do. Apparently grad students are so uncool, college students do not want to be identified with their habits. Even when those habits include junk food and binge drinking, two mainstays of undergraduate life for many.

The studies, published in the Journal of Consumer Research, provide insight into potential strategies for public health. They also reveal how our desire to shape our self-image, and how others perceive us, lead us to make healthy or unhealthy choices."

Read the full Psychology Today post here.

On a side note, one of the studies was conducted at Stanford University, using dorm flyers warning undergrads they might be mistaken for a "sketchy grad student" if they drank too much. Having been a grad student at Stanford back in the day, I found this enormously funny. As much as the pressures to finish your dissertation might drive you to drink, I personally never met a sketchy grad student who crashed the undergrad parties. But whatever it takes to keep those undergraduates sober (enough)!

New Guided Meditation Practice

I just added a guided meditation practice to the Yoga for Pain Relief resources page.

This 15-minute audio meditation is a concentration and mindfulness practice to help stabilize and focus your mind. I created it as a basic introductory meditation for a course I'm teaching at Stanford this quarter, The Science of a Calmed Mind. It's a great track for people who need a little extra encouragement to practice.

After I review the instructions, you will hear silence. Every five minutes, you will hear the sound of a meditation bowl being struck. You can finish your practice at 5 minutes, 10 minutes, or 15 minutes.

In the first 5-minute segment, I check in twice to remind you to notice where your mind is, in case it has wandered. At the first 5-minute mark, I invite you to drop the counting practice and focus on the sensations of breathing. At the 10-minute mark, I remind you to stay resting with the sensations of the breath and body.

When you finish, acknowledge the success of sitting, no matter how focused or distracted you were. Your focus will be different on different days, even as you cultivate more and more skill at concentration. The success of this practice is your sitting down and staying put, and honoring the intention of the practice.

For more guided practices, check out the Yoga for Pain Relief resources page.