Uma análise de harmony
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.
Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of The Science of Happiness, we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring.
O neurocientista cognitivo Amishi Jha conduziu uma estudo em 2012 na Universidade por Miami com 48 fuzileiros navais dos EUA de que se dirigiam de modo a este Iraque. Ela pratiquei meditação consciente com eles, o de que ESTES ajudou a sentir melhoramentos a memória. Durante seu estudo do oito semanas, 31 participantes passaram duas horas por semanada treinando meditaçãeste, enquanto 17 fuzileiros navais nãeste tiveram nenhum treinamento.
“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.
The good news is you can train your brain to focus better by incorporating mindfulness exercises throughout your day. Based on our experience with thousands of leaders in over 250 organizations, here are some guidelines for becoming a more focused and mindful leader.
Mindfulness helps health care professionals cope with stress, connect with their patients, and improve their general quality of life. It also helps mental health professionals by reducing negative emotions and anxiety, and increasing their positive emotions and feelings of self-compassion.
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.
Indeed, the science behind mindfulness meditation has often suffered from poor research designs and small effect sizes, as 15 psychologists and neuroscientists found after reviewing hundreds of mindfulness studies. Their paper, published in October by Perspectives on Psychological Science
Not bad for a few minutes of sitting in silence, right? And it just gets better from here. Read on to learn more about meditation and how to start meditating yourself.
Doing this helps us become more aware of our thoughts, act more compassionately toward ourselves and others, and connect with the present moment.
To help your focus stay on your breathing, count silently at each exhalation. Any time you find your mind distracted, simply release the distraction by returning your focus to your breath. Most important, allow yourself to enjoy these minutes. Throughout the harmony rest of the day, other people and competing urgencies will fight for your attention. But for these 10 minutes, your attention is all your own.
A 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.
It might be helpful to schedule meditation sessions like an exercise class or appointment. Or we could tack it onto an existing routine, like every time we shower or brush our teeth.
In fact, there has been a lot of interest in promoting mindful eating as a way to help people be more aware of what they eat, to enjoy each bite more, and even to control how much they eat. And there’s also growing interest in using the practice of mindfulness in the workplace to provide a buffer against stress.