O truque inteligente de personal development que ninguém é Discutindo

O truque inteligente de personal development que ninguém é Discutindo

Blog Article

A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.

Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.

We’ll be fidgety. As soon as we attempt to sit still, during meditation or any other time, it’s almost as if we can’t help but scratch an itch, stretch our neck, or cross and uncross our legs.

A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.

A small 2016 pilot study used neuroimaging to see how mindfulness practice changes the brains of parents—and then asked the kids about the quality of their parenting. The results suggest that mindfulness practice seemed to activate the part of the brain involved in empathy and emotional regulation (the left anterior insula/inferior frontal gyrus) and that the children of parents who showed the most activation perceived the greatest improvement in the parent-child relationship. We must remember, however, that these studies are often very small, and the researchers themselves say results are very tentative. Mindfulness seems to reduce many kinds of bias. We are seeing more and more studies suggesting that practicing mindfulness can reduce psychological bias. For example, one study found that a brief loving-kindness meditation reduced prejudice toward homeless people, while another found that a brief mindfulness training decreased unconscious bias against black people and elderly people. In a study by Adam Lueke and colleagues, white participants who received a brief mindfulness training demonstrated less biased behavior

So what do I do? Instead of letting doubt talk us out of it, take it day by day and keep checking in. We can also remind ourselves that we’re not wasting time when we meditate. We’re taking meditation music care of our mind.

Then, they were given the Stroop test—a test that measures attention and emotional control—while having their brains monitored by electroencephalography. Those undergoing breath training had significantly better attention on the Stroop test and more activation in an area of the brain associated with attention than those in the active control group.

While you often hear about “clearing your mind” through meditation, the truth is you can’t really clear or empty your mind. Thinking is what these big ol’ brains of ours do! And stopping thinking isn’t the goal of meditation, anyway—not getting caught up in those thoughts is.

Meditation is the best tool we have for increasing mindfulness. It’s also a powerful way to bring a greater sense of calm focus and equanimity to our day-to-day lives.

Body scan, another common practice where you bring attention to different parts of your body in turn, from head to toe.

You want your breathing to be relaxed, not forced in any way. It may help to take a few deep, clearing breaths before you start, and then allow your breathing to settle into a natural rhythm.

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.

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.

And for what? Meditation is about befriending yourself. Treat thoughts and other distractions with a friendly curiosity, as you might a passerby in the neighborhood. Maybe give ‘em a wave as they walk by, and then get back to your practice.