5 elementos essenciais para spirituality

5 elementos essenciais para spirituality

Blog Article

Some seem to believe mindfulness practice will invariably induce a sense of peace and calm. While this can be the experience for many, it is not the experience for all. At times, sitting quietly with oneself can be a difficult—even painful—experience.

Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, makes each partner feel more optimistic and relaxed, and makes them feel more accepting of and closer to one another.

If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further.

A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own.

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

A 2015 harmony study looked at people who score high on a mindfulness awareness test, and found that they had stress relief a healthier cardiovascular risk profile than people with lower scores. One small pilot program also found that mindfulness training helped decrease depression.

If we have trouble meditating at first, that’s okay. It happens to all of us. Even if we find ourselves wondering if we’re meditating correctly, don’t forget: they’re just thoughts.

Let go of any thoughts that arise. Attend to your breath. Doing so will allow you to let go of the stresses of the day so you can return home and be fully present with your family.

While we may espouse compassionate attitudes, we can also suffer when we see others suffering, which can create a state of paralysis or withdrawal. Many well-designed studies have shown that practicing loving-kindness meditation for others increases our willingness to take action to relieve suffering. It appears to do this by lessening amygdala activity in the presence relaxing sounds of suffering, while also activating circuits in the brain that are connected to good feelings and love. For longtime meditators, activity in the “default network”—the part of our brains that, when not busy with focused activity, ruminates on thoughts, feelings, and experiences—quiets down, suggesting less rumination about ourselves and our place in the world.

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 conterraneo rhythm.

Mindful working means applying focus and awareness to everything you do from the moment you enter the office. Focus on the task at hand and recognize and release internal and external distractions as they arise. In this way, mindfulness helps increase effectiveness, decrease mistakes, and even enhance creativity.

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.

You’ll be surprised how fast it goes by. Add a minute or two with each successive session until you find the ideal duration for your daily practice.