O truque inteligente de personal development que ninguém é Discutindo
Our mind will wander. Even the pros get distracted by thoughts during meditation and forget to follow their breath, because no matter how practiced we are, the mind is always going to think.
Mindful breathing, a common component of many forms of meditation that involves bringing attention to the physical sensations of the breath as it flows in and out.
Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
“The type of meditation matters,” explain postdoctoral researcher Bethany Kok and professor Tania Singer. “Each practice appears to create a distinct mental environment, the long-term consequences of which are only beginning to be explored.” How much meditation is enough? That also depends. This isn’t the answer most people want to hear. Many of us are looking for a medically prescriptive response (e.g., three times a week for 45-60 minutes), but the best guide might be this old Zen saying: “You should sit in meditation for twenty minutes every day—unless you’re too busy. Then you should sit for an hour.” To date, empirical research has yet to arrive at a consensus about how much is “enough.
We could always meditate to reset ourselves before our last work meeting or after we drop the kids off at school. Anytime we feel overwhelmed, we can take a break and meditate instead of pushing through.
Overall, these findings suggest that mindfulness meditation can have disease-fighting powers through our immune response. Mindfulness may reduce cell aging
The authors speculate that bringing mindful awareness to uncomfortable experiences helped people to approach situations that they would previously avoid, which fostered self-confidence and assertiveness.
So what do I do? We can approach this common experience exactly like we approach distracting thoughts: the moment we realize we’re fidgeting, notice it, let it go, and return our focus to our breath.
Meditation is the best tool we have for increasing mindfulness. It’s also a powerful way to bring healing music a greater sense of calm focus and equanimity to our day-to-day lives.
Mindful couples may also recover more quickly from conflict. Mindfulness affects the way we see ourselves: More mindful people have a stronger sense of self and seem to act more in line with their values. They may also have a healthier body image, more secure self-esteem, and more resilience to negative feedback.
You want your breathing to be relaxed, not forced in any way. It may help to take a few deep, clearing breaths before you start, and then allow your breathing to settle into a natural rhythm.
Loving-kindness meditation, which the GGSC’s Christine Carter explains in this post, involves extending feelings of compassion toward people, starting with yourself then branching out to someone close to you, then to an acquaintance, then to someone giving you a hard time, then finally to all beings everywhere.
that cultivates mindfulness. It’s sometimes described as a workout that strengthens your mindfulness muscle.
Taken together, the studies suggest that mindfulness may impact our hearts, brains, immune systems, and more. Though nothing suggests mindfulness is a standalone treatment for disease nor the most important ingredient for a healthy life, here are some of the ways that it appears to benefit us physically.