Obtendo meu self-knowledge para trabalhar

Obtendo meu self-knowledge para trabalhar

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You can rest your hands in your lap. The most important thing is that you find a position that you can stay in for a while.

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

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Instead, try this: When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.

In one study, people with pre-hypertension were randomly assigned to augment their drug treatment with either a course in mindfulness meditation or a program that taught progressive muscle relaxation.

Jon Kabat-Zinn emphasizes that although mindfulness can be cultivated through formal meditation, that’s not the only way. “It’s not really about sitting in the full lotus, like pretending you’re a statue in a British museum,” he says in this Greater Good video.

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.

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

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 guided meditation an advantage in reducing our judgmental attitude toward others. Taken together, these 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 changes our brains: Research has found that it increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.

Those who took the mindfulness program showed significant improvements on the six-minute walking test (a measure of cardiovascular capacity) and slower heart rates than those in the waitlist group.

It might also be easier for beginners to make meditation a habit if we can remember there’s no pressure to “get it right.” As long as we show up to take time for ourselves, we’re doing great.

that cultivates mindfulness. It’s sometimes described as a workout that strengthens your mindfulness muscle.

Meditation is something anyone can do, anytime, anywhere — even someplace loud. It’s easy to learn and involves some pretty basic techniques. Like anything new, the more we meditate, the more comfortable we’ll get spending time with our mind.