O truque inteligente de personal development que ninguém é Discutindo
O truque inteligente de personal development que ninguém é Discutindo
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We don’t need perfect quiet to meditate. Completa silence might be too overwhelming in meditation for beginners. We become Em excesso sensitive to every little sound when things are completely quiet.
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.
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.
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.
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.
A 2015 study looked at people who score high on a mindfulness awareness test, and found that they had a healthier cardiovascular risk profile than people with lower scores. One small pilot program also found that mindfulness training helped decrease depression.
Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.
In this meditation, you bring your awareness to different parts of your body, commonly starting at your feet and traveling to the top of your head.
Recently, researchers have been exploring this question—with some surprising results. While much of the meditative mind early research on mindfulness relied on pilot studies with biased measures or limited groups of participants, more recent studies have been using less-biased physiological markers and randomly controlled experiments to get at the answer.
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Meditation creates the conditions for us to see things more clearly, feel calmer and content, and be kind to ourselves and others no matter what’s happening in our lives.
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Some people find listening to music while meditating helpful. Indeed, some music, especially slow or instrumental music, can invoke a quiet, relaxed state that’s conducive to meditation. Just make sure to choose music that won’t distract you.
That said, yoga is an example of an activity often done prior to meditation, and specifically helps prepare both mind and body for the pratice. Meanwhile, at least one found that meditating before doing moderate aerobic exercise may help counter depression.