Considerações Saber Sobre self-knowledge
Considerações Saber Sobre self-knowledge
Blog Article
Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.
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.
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.
Pair meditation with another daily activity, such as a 1-minute meditation as you wait for your morning coffee or tea to cool, or as you sit in the carpool lane.
To develop these skills in everyday life, you can try these exercises used in Kabat-Zinn’s MBSR program and elsewhere:
So what do I do? Don’t try to push emotions away — they’ll only spring back more intensely. Give them the space they need, then let them go.
A visualization meditation that harnesses the image of a mountain to guide us into awareness of our own steady, still nature beyond the thinking mind.
During body scan, for example, participants saw the biggest increases in how aware they were of their bodies (unsurprisingly) and the sharpest decline in the number of thoughts they were having, particularly negative thoughts and thoughts related to the past and future. Loving-kindness meditation led to the greatest boost in their feelings of warmth and positive thoughts about others. Meanwhile, observing-thought meditation seemed to increase participants’ awareness of their thoughts the most. Previous research also suggests that observing-thought meditation has an advantage in reducing our judgmental attitude toward others. Taken together, these and other studies suggest that if you’re tackling a specific issue—say, feeling disconnected from your body—then you can choose a practice aimed at helping that issue, like the body scan. Loving-kindness might help in conflict with others, while observing-thought meditation can help break rumination. Body-Scan Meditation
JM: There are many. Some of the earliest studies, which involved the Mindfulness-Based Stress Reduction program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School, showed that mindfulness can help ease stress. Mindfulness fosters positive emotions and helps provide resilience against negative experiences. There’s also evidence that the practice of mindfulness promotes empathy and a sense of compassion. Indeed, brain imaging research shows that a half hour of mindfulness meditation a day increases the density of gray matter in parts of the brain associated with memory, stress, and empathy.
You want your breathing to be relaxed, not forced in any way. It may help to take a few deep healing music deep, clearing breaths before you start, and then allow your breathing to settle into a natural rhythm.
Ideally, we meditate a few times a week or daily. But even completing one meditation can lead to a reduction in mind wandering. We’ll feel more and more benefits the more we practice. Research shows that 30 days of Headspace reduces stress by a third and improves satisfaction with life.
Some people find listening to music while meditating helpful. Indeed, some music, especially slow or instrumental music, can invoke a quiet, relaxed state that’s conducive to meditation. Just make sure to choose music that won’t distract you.
April 11, 2016 Print Bookmark You probably know the feeling all too well: You arrive at the office with a clear plan for the day and then, in what feels like just a moment, you find yourself on your way back home.