Fascination Sobre meditative mind
Fascination Sobre meditative mind
Blog Article
Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
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.
Add to this that we have entered what many people are calling the “attention economy.” In the attention economy, the ability to maintain focus and concentration is every bit as important as technical or management skills.
“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 best way to to set ourselves up to keep meditating is knowing our intention. Why do we want to meditate? Being clear about what we want to get out of our practice — whether it’s to feel happier, feel calmer, be more focused, or be less stressed — will be a big help in creating the right attitude going into it.
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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.
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 meditation music 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
Mindfulness is good for our minds: Several studies have found that mindfulness increases positive emotions while reducing negative emotions and stress. Indeed, at least one study suggests it may be as good as antidepressants in fighting depression and preventing relapse.
Cell aging occurs naturally as cells repeatedly divide over the lifespan and can also be increased by disease or stress. Proteins called telomeres, which are found at the end of chromosomes and serve to protect them from aging, seem to be impacted by mindfulness meditation.
And we do our best to recognize how we’re feeling without judging ourselves or trying to change what we feel. Research shows that practicing regular body scans can help reduce stress-induced hormones.
If you’re interested in more formal training, here are some successful programs for cultivating mindfulness that we’ve identified..
Tips for increasing focus and awareness and decreasing stress at work. By Rasmus Hougaard, Jacqueline Carter