Uma análise de harmony
Uma análise de harmony
Blog Article
JM: An early, small study suggests that mindfulness may help boost the immune system. By serving as a buffer against stress, mindfulness may also lower the risk of heart disease.
Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, makes each partner feel more optimistic and relaxed, and makes them feel more accepting of and closer to one another.
If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further.
And because leaders need to absorb and synthesize a growing flood of information in order to make good decisions, they’re hit particularly hard by this emerging trend.
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.
Jon Kabat-Zinn emphasizes that although mindfulness can be cultivated through formal meditation, that’s not the only way. “It’s not really about sitting in the full lotus, like pretending you’re a statue in a British museum,” he says in this Greater Good video.
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? Keep returning from our distracted thoughts to our breath. This trains the mind to let go of distractions more easily. Eventually, we’ll notice that we can meditate longer without getting distracted.
The researchers write that in the future, interventions could place a more explicit focus on approaching relationships with mindfulness. This focus could reinforce the benefit of MBCT, and perhaps lead to even better outcomes in reducing the risk of relapse for people with chronic depression.
Like Loving-Kindness Meditation, this technique involves invoking feelings of compassion and kindness toward yourself, and specifically for difficult situations or feelings.
Those who took the mindfulness program showed significant improvements on the six-minute walking test (a measure of cardiovascular capacity) and slower heart rates than those in the waitlist group.
But having something to eat prior to meditation may also mean you won’t be distracted by hunger. Use your own judgment and experience as a guide to what works best for you.
When we get distracted by a thought, notice it, let it go, and return our focus to the area of the body we last left off. When we finish the body scan, open the eyes.
The benefits sound bath of meditation go beyond feeling more calm. Meditation has been found to support our health and also to improve our overall outlook. Maybe more importantly, meditation is a way to enter into a kinder, more generous relationship with yourself and others.