Ajudar Os outros perceber as vantagens da increase positive energy
Ajudar Os outros perceber as vantagens da increase positive energy
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As the day progresses and your brain starts to tire, mindfulness can help you stay sharp and avoid poor decisions. After lunch, set a timer on your phone to ring every hour.
Even if we’ve missed several planned sessions and start to think, “I’m not cut out for this.” Or we try it and think, “I’m not good at meditating.” Those are just thoughts. We can notice them, let them go, and get back to being kind to our mind.
Mindfulness fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well.
Now, as you get more comfortable meditating, you may find yourself sometimes experiencing moments of spaciousness that feels like no thoughts are happening. If that occurs, cool! Enjoy the sensation. But thoughts happen. Becoming less attached to them is one of the main reasons why we meditate.
Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness. Practicing mindfulness may also improve sleep quality.
An essential component of mindfulness is acceptance. Whatever you’re thinking and feeling at that moment is neither right nor wrong. You notice it, and accept it, and move onto the next moment without getting caught up in judging what you’re thinking or feeling.
Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.
Note that we’re not saying it necessarily reduces physiological and psychological reactions to threats and obstacles. But studies to date do suggest that meditation helps mind and body bounce back from stress and stressful situations. For example, practicing meditation lessens the inflammatory response in people exposed to psychological stressors, particularly for long-term meditators.
However, social bias isn’t the only kind of mental bias mindfulness appears to reduce. For example, several studies convincingly show that mindfulness probably reduces sunk-cost bias, which is our tendency to stay invested in a losing proposition. Mindfulness also seems to reduce our natural tendency to focus on the negative things in life. In one study, participants reported on their general mindfulness levels, then briefly viewed photos that induced strong positive emotion (like photos of babies), strong negative emotion (like photos of people in pain), or neither, while having their brains scanned. More mindful participants were less reactive to negative photos and showed higher indications of positive feeling when seeing the positive photos. According to the authors, this supports the contention that mindfulness decreases the negativity bias, something other studies support, too.
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Jason Marsh: Mindfulness describes a moment-to-moment awareness of your thoughts, feelings, and bodily sensations. It’s a state of being attuned stress relief to what’s going on in your body and in the surrounding environment—being in the present moment without thinking about the future or what happened in the past.
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Participants also reported that they became more assertive in saying ‘pelo’ to others in order to lessen their load of responsibility, allowing them to become more balanced in acknowledging their own as well as others’ needs.
Tips for increasing focus and awareness and decreasing stress at work. By Rasmus Hougaard, Jacqueline Carter