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Defragging your Brain

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Do you sometimes struggle to sleep because your brain is going nineteen to the dozen? Or are you finding it difficult to meditate, even though you know it could help you, because you just can’t stop thinking? 

Maybe you’ve had a busy day and every moment you’ve either been working, talking to people, reading, listening to the radio, playing sport, socialising or even just watching TV.  With this constant stream of information being uploaded by your brain moment by moment, how can it possibly process everything before it gets stuffed away with everything else? 

Unfortunately we are so used to living in this hectic way; we don’t even recognise that this in itself creates hidden stresses.  We’re all told that mindfulness meditation and taking time out for ourselves is really important for our self-care and to allow our brains to process everything and ‘defuse’.  In fact when you do take this advice you’ll be amazed by what insights you gain and how often any problems you might have are answered, once the conscious mental clutter is cleared.

Using the analogy of a computer might help you see what we are doing to our brains with this constant ‘doing’.  Any computer’s hard drive activity will slow down if there are lots of programmes opened and you are trying to use these alongside each other.  Close down some of the programmes and the computer will process any requests much more easily.  Also defragging the computer provides time out from the constant information overload so the hard drive can reorganise, process everything and work more efficiently. 

So, how can you defrag your own hard drive (unconscious brain) so you can deal with the mental clutter that is stopping you from sleeping, meditating or even just living less frantically?  Firstly take some time aside without any distraction at all, even if this is just for 10 – 15 minutes a day, then try this technique before bed, before meditating or even just for a quick defuse.

Defrag your brain

1)      Sit down in a quiet room where you will be undisturbed for 10 – 15 minutes and where you feel comfortable and warm.

2)      Take a pen and paper and start jotting down any words and phrases that come to mind.  Just scribble them down, quickly moving on to the next one following your thoughts wherever they take you.  This isn’t about exploring anything or offloading your feelings, just allowing your brain to offload words and phrases onto paper as they come into your mind until your brain feels less cluttered.  Some of the things you have written down might end up on a ‘to do’ list, but you have them on paper now, so you don’t need to try and remember them anymore.

3)      When you have calmed down all your conscious thoughts and are having to pause to think of things, put the pen and paper down and sit comfortably, or if you are using this to help you go to sleep, then lie down.

4)      Take 3 or 4 slow, deep breaths to allow your body to recognise that you are now relaxing.  As you do this, focus inwardly and note whether you have any sign of tension or emotion, maybe in your throat, chest or abdomen.  Allow this to be there for a moment or two as you observe it.  You can even imagine it being a swirling mass of thick black smoke inside you.

5)      Continue to take slow, deep breaths in through your nose, but now as you breath out, sigh the breath out deeply and even harshly, if it feels right, while imagining the black swirling smoke flowing out and dispersing into the atmosphere.  Do this for a few minutes, or until you feel there is no more smoke left inside and you feel calm. Doing this slowly will mean that you shouldn’t get dizzy from the deep breaths.

6)      Breath however you feel comfortable and imagine you are surrounded by a peaceful, uplifting energy which completely surrounds you and is absorbed into every cell in your body.  This energy goes on and on as far as you can see and you are just a small part of it.  During this stage you can repeatedly say to yourself, “I deactivate my emotional charge.”

7)      You can either finish here, continue into a meditation or go to sleep.  For a quick start guide to mindfulness meditation, go to the blog article on this subject.

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Sally - Sciatica

I had been following the SIRPA online programme for nearly 3 weeks before deciding that I would benefit from seeing Georgie in person. I was very glad I attended the appointment and it was well worth the 3 hour journey from London! (Which in itself was a challenge that a month prior I would never have tackled!) Seeing Georgie really helped me feel like I was less alone in my pain, I felt the face-to-face contact with Georgie spurred me forward in understanding and accepting that I have been suffering from stress-illness. Having a physical examination and Georgie talking me through different examples that were similar to my own experiences, really helped me feel motivated and encouraged in continuing my path on the online SIRPA Recovery Programme. 

L.Stoddart - patient

Georgie is absolutely dedicated to trying to improve the lives of chronic pain sufferers by helping us to understand what lies behind our pain and giving us the tools with which we can turn our lives around and end what, for some of us, has been years of pain. She is smart, enthusiastic and very approachable and will bend over backwards to give additional support when required.  From my own experience with Georgie I can wholeheartedly recommend her to all chronic pain sufferers.

Amaya from Spain

I have no words to say how thankful I am for Georgie's support. From the very first contact on the phone, she was keen to help,  inspiring me trust and confidence.  She has been key in my recovery. The fact that she has a background as a Physiotherapist really helps because she perfectly understands what you mean when speaking about physical symptoms. You can tell she is passionate for what she does and her work is enhanced by her human touch and sensitiveness.  Amaya, Spain

James Wiltshire

"I hope that all is well with you and your mission. I sent you a few emails last year and you were so incredibly helpful.  Dr Sarno's work and your help meant that I have gone from chronic RSI on statutory sick pay to going self-employed musician. I have never felt more balance and physically I really feel best ever! I would always recommend people to you Georgie."

Carol - backpain and prolapsed disc

"I've been testing and pushing myself to the limit.  e.g. climbing trees, zooming down 150 feet high zip wires, climbing over un-mentionable obstacles.  Cycling up and down some very severe hills, camping and sleeping on the floor, moving furniture and lifting and manoeuvring a very heavy wardrobe!  All of which I have not done for at least 20 years for fear of hurting and making my back worse.  Thanks once again Georgie."

Wayne Kampers MRCPsych

"Georgina has an infectious and warm disposition. She is passionate about the Mind-Body link and her dedication to establishing what is still not accepted in mainstream healthcare is admirable and refreshing. She believes she can make a difference and because her belief is unshakable she does make a difference! The world could do with a lot more people like her.” Consultant Psychiatrist

Peter Zafirides MD

"You are a leader in the field as well. We are all in this together for the same reason - to reduce pain and suffering. Thank you for SIRPA and all you are doing "on the other side of the pond!!" Peter Zafirides MD, Psychiatrist & Clinical Assistant Professor at Ohio State University’s Dept of Psychiatry 

Colin - Triathlete and Ironman

"I wish that I had met you at the start of my athletic training. Your work with me really has made a dramatic difference to my training and indeed my lifestyle. I would have no hesitation in recommending you to anyone who has an ongoing indescribable pain.  Many thanks once again."

Ingrid S

"Georgie is one of the most caring and supportive people I have come across in my back pain journey and she is also 100% totally professional. If you're prepared to step off the path of physical-only solutions to pain, and to begin an internal journey instead, she will be there to guide you along the way. I have made that step - with so many deep and positive repercussions - and her help and support have been absolutely invaluable."

Olivia Stefanino

“Georgie is dedicated to helping her clients get lasting pain relief - indeed such is her dedication that she continues to spend considerable time and money developing her innate talents and skills.  It is this passion for learning - combined with her capacity for discerning the "proven" from the "mumbo jumbo" (and her open-minded approach to recognising that physical pain may have an emotional cause) - that gives Georgie the edge."

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