Ajudar Os outros perceber as vantagens da meditation music
Ajudar Os outros perceber as vantagens da meditation music
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Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
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Mindfulness practices of MBCT allowed people to be more intentionally aware of the present moment, which gave them space to pause before reacting automatically to others. Instead of becoming distressed about rejection or criticism, they stepped back to understand their own automatic reactions—and to become more attuned to others’ needs and emotions.
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.
The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue.
Life is rarely ever quiet anyway. We can go into our meditation practice expecting that noises will happen, whether it’s loud music from a neighbor, a dog barking in the street, a truck backing up, or sounds in another room at home.
Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.
Note that we’re not saying it necessarily reduces physiological and psychological reactions to threats and obstacles. But studies to date do suggest that meditation helps mind and body bounce back from stress and stressful situations. For example, practicing meditation lessens the inflammatory response in people exposed to psychological stressors, particularly for long-term meditators.
It’s tempting to lie down to meditate, especially if you’re doing it before bed or right when you wake up. Ideally, though, you want to be in an upright seated position, to avoid any urge to fall asleep.
People might associate meditation with sitting in silence and stopping all of our thoughts and feelings to become calm. But that’s not really how the mind works, and neither does meditation. Rather than trying to stop our thoughts, we practice letting thoughts come and go.
On the other hand, another study with breast cancer survivors found no differences in telomere length after taking an MBSR course; but they did find differences in telomere activity, which is also related to cell aging. In fact, a 2018 review of research ties mindfulness training to increased telomere activity, suggesting it indirectly affects the integrity of the telomeres in our cells. Perhaps that’s why scientists are at least optimistic about the positive effects of meditation on aging.
A meditative mind helpful trick for dealing with thoughts and other distractions in meditation is to name them as they arise. It’s just like it sounds: When a thought comes into your mind, silently say “thought.” When a bit of emotion starts to stir, simply name it— “sadness,” for example.
Participants also reported that they became more assertive in saying ‘pelo’ to others in order to lessen their load of responsibility, allowing them to become more balanced in acknowledging their own as well as others’ needs.
It guided meditation can also be helpful to notice how emotions feel in the body. Is anxiety making us clench our fists? Is worry making us sweat? Is boredom causing us to zone out? Then we sound bath can use the breath to try and ease some of that tension.