Não conhecido declarações factuais Cerca de eliminate negative energy
Não conhecido declarações factuais Cerca de eliminate negative energy
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Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.
Ultimately, meditation is something you can do anywhere and at any time, so getting comfortable meditating without guidance can be useful.
In other words, avoid clothing that feels tight or restrictive, or that’s going to make you too hot or not keep you warm enough. Loose layers are a good option.
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Pair meditation with another daily activity, such as a 1-minute meditation as you wait for your morning coffee or tea to cool, or as you sit in the carpool lane.
Still, it’s encouraging to know that something that can be taught and practiced can have an impact on our overall health—not just mental but also physical—more than 2,000 years after it was developed. That’s reason enough to give mindfulness meditation a try.
How does it work? To find out, researchers in the United Kingdom interviewed 11 adults who had experienced three or more episodes of severe depression, and had undergone MBCT within the previous three years. They analyzed the interviews to create a model, published in the journal Mindfulness
If it’s appropriate, you can approach human resource or training departments to see if they have any interest in sponsoring workshops or providing a quiet place where people can go to practice mindfulness.
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 stress relief by lessening amygdala activity in the presence 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.
Mindfulness is good for our minds: Several studies have found that mindfulness increases positive emotions while reducing negative emotions and stress. Indeed, at least one study suggests it may be as good as antidepressants in fighting depression and preventing relapse.
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.
A helpful trick for dealing with thoughts and other distractions in meditation is to name them as they arise. It’s just like it sounds: When a thought comes into your mind, silently say “thought.” When a bit of emotion starts to stir, simply name it— “sadness,” for example.
It does this through various points of support based on experience level, how much time you may have, and with practices designed to meet you exactly where you are that day, in your particular life stage, and wherever you are along your meditation journey.
But that doesn’t mean we’ll feel clear, calm, and kind as soon as we start or finish. Since the mind is always changing, our experience might feel different each time we meditate.