Considerações Saber Sobre self-knowledge
Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
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.
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.
A small 2016 pilot study used neuroimaging to see how mindfulness practice changes the brains of parents—and then asked the kids about the quality of their parenting. The results suggest that mindfulness practice seemed to activate the part of the brain involved in empathy and emotional regulation (the left anterior insula/inferior frontal gyrus) and that the children of parents who showed the most activation perceived the greatest improvement in the parent-child relationship. We must remember, however, that these studies are often very small, and the researchers themselves say results are very tentative. Mindfulness seems to reduce many kinds of bias. We are seeing more and more studies suggesting that practicing mindfulness can reduce psychological bias. For example, one study found that a brief loving-kindness meditation reduced prejudice toward homeless people, while another found that a brief mindfulness training decreased unconscious bias against black people and elderly people. In a study by Adam Lueke and colleagues, white participants who received a brief mindfulness training demonstrated less biased behavior
Meditation trains us to notice the traffic without chasing or fighting it — just to let the thought come. Then gently shift our focus away from it and back onto our breath — to let the thought go.
Meditating after a large meal—and certainly after drinking alcohol—can make you feel sleepy, which isn’t ideal. The goal is to stay alert during your practice.
So what do I do? Keep returning from our distracted thoughts to our breath. This trains the mind to let go of distractions more easily. Eventually, we’ll notice that we can meditate longer without getting distracted.
Being present to others enabled people to bring more attention to relationships and to appreciate their time with others. They talked about how being present to others helped them let go of distressing histories, allowing them to relate to others in new ways. Disagreements also became more constructive, as participants were able to identify their communication problems, and were better able to take on another’s perspective and focus on potential solutions. Study participants also described having more energy, feeling less overwhelmed by negative emotion, and being in a better position to cope with and support others.
Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life.
But meditation is more zen buddhism like sleep. The harder we try to sleep, sometimes the harder it is to drift off. When we sit to meditate, if we try hard to empty the mind, it tends to feel full.
Mindfulness helps prisons: Evidence suggests mindfulness reduces anger, hostility, and mood disturbances among prisoners by increasing their awareness of their thoughts and emotions, helping with their rehabilitation and reintegration.
, to demonstrate how MBCT enables people to relate mindfully to the self and with others. The key, it seems, lies in the way MBCT enhances relationships: Less stress about relationships in turn helps prevent future episodes of depression. Three specific themes emerged from the study:
Tips for increasing focus and awareness and decreasing stress at work. By Rasmus Hougaard, Jacqueline Carter