meditation music - Uma visão geral
meditation music - Uma visão geral
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But people can learn mindfulness on their own. Simply learning to focus your attention on your breathing in the present moment is a big part of mindfulness. At a new website we’ve created, called Greater Good in Action, we offer several step-by-step guides to mindfulness practices.
Studies suggest that long-time meditators may have greater telomere lengths. In one experimental study, researchers found that breast cancer survivors who went through MBSR preserved the length of their telomeres better than those who were on a waitlist. However, this study also found that general supportive therapies impacted telomere length; so, there may not be something special about MBSR that impacts cell aging.
This idea is further supported by the fact that other stress-reducing therapies also seem to impact physical health, as well.
Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.
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.
For example, drug addictions, at heart, come about because of physiological cravings for a substance that relieves people temporarily from their psychological suffering. Mindfulness can be a useful adjunct to addiction treatment by helping people better understand and tolerate their cravings, potentially helping them to avoid relapse after they’ve been safely weaned off of drugs or alcohol. The same is true for people struggling with overeating.
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.
Meditation has proven benefits, but the meditation 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.
. “Then there’s self-selection: Perhaps people with the brain changes reported in these studies choose to stick with meditation while others do not.” In other words, we should use caution when championing results.
If sitting on the floor is uncomfortable for you, by all means, take a chair or another seat. Just make sure that you are comfortable, relaxed but alert, and can stay in that position for a while.
JM: Here in the San Francisco Bay area, we’re seeing growing interest. Initially, that was among tech and social media companies. Google has been a pioneer in providing mindfulness practice training for its employees. In fact, an engineer at Google first instituted a mindfulness training program there, which has now become the Search Inside Yourself Leadership Institute, offering mindfulness training for companies around the world.
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 natural pace through your nose.
JM: There are many different approaches, from apps that provide audio of guided meditations to on-site workplace training programs run by outside facilitators. A growing number of companies are offering mindfulness workshops. The earliest model, developed by Kabat-Zinn, is an eight-week course run by a trained facilitator, with mindfulness exercises that participants practice on their own.
It can also be helpful to notice how emotions feel in the body. Is anxiety making us clench our fists? Is worry making us sweat? Is boredom causing us to zone out? Then we can use the breath to try and ease some of that tension.