meditation music - Uma visão geral
In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease. In another study, elderly participants were randomly assigned to an eight-week Mindfulness-Based Stress Reduction (MBSR) course or a moderate-intensity exercise program.
Meditation is a highly personal activity, with everyone finding their best own way to practice. Some find guided meditations to be useful, especially when starting out, to help focus their attention.
Mindfulness fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well.
PJ: What advice would you offer someone who works in a company that doesn’t offer mindfulness training?
We might feel sleepy. If we doze off, don’t worry. The mind’s getting used to figuring out the difference between slowing down and shutting off.
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 care of our mind.
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.
The researchers found that these different dimensions of mindfulness were linked to different benefits. First, present-moment attention was the strongest predictor for increased positive emotions—the more attentive people said they were, the better they felt overall. Second, nonjudgmental acceptance was the strongest predictor for decreased negative emotions—the more people reported nonjudgmental acceptance in their lives, the less negative emotion they reported experiencing. For participants who had encountered a hassle in their day, adopting a nonjudgmental stance also seemed to protect their positive feelings (which took a bigger hit when people were less accepting of their hassles). Acting with awareness did not predict people’s positive or negative feelings beyond the other two skills.
The researchers write that in the future, interventions could place a more explicit focus on approaching relationships with mindfulness. This focus could reinforce the benefit of MBCT, and perhaps lead to even better outcomes in reducing the risk of relapse for people with chronic depression.
Doing this helps us become more aware of our thoughts, act more compassionately toward ourselves and others, and connect with the present moment.
A science-backed practice of nurturing positive feelings and resilience, we bring our awareness to all the good, nourishing and fulfilling elements of our life, big and small.
Begin by taking one or two full, deep breaths, feeling your entire body release on the exhalation. Then gently close your lips and begin breathing at a conterraneo pace through your nose.
, Jared Lindahl and colleagues interviewed cem meditators about “challenging” experiences. They found that many of them experienced fear, anxiety, panic, numbness, or extreme sensitivity to light and sound that they attributed to meditation. Crucially, they found that these experiences weren’t restricted to people with “pre-existing” conditions, like trauma or mental illness; they could happen to anyone at any time. In this new domain of research, there is still a lot we do not understand. Future research needs guided meditation to explore the relationship between case histories and meditation experiences, how the type of practice relates to challenging experiences, and the influence of other factors like social support. What kind of meditation is right for you? That depends. “Mindfulness” is a big umbrella that covers many different kinds of practice. A 2016 study compared four different types of meditation, and found that they each have their own unique benefits.
Tips for increasing focus and awareness and decreasing stress at work. By Rasmus Hougaard, Jacqueline Carter