Não conhecido detalhes sobre harmony

Não conhecido detalhes sobre harmony

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Our mind will wander. Even the pros get distracted by thoughts during meditation and forget to follow their breath, because pelo matter how practiced we are, the mind is always going to think.

The body is a wonderful touchstone for meditation. Use it to help guide your attention inward and to train it to notice what’s right happening in the moment.

If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further.

When the timer rings, cease your current activity and do one minute of mindfulness practice. These mindful performance breaks will help keep you from resorting to autopilot and lapsing into action addiction.

People tend to lose some of their cognitive flexibility and short-term memory as they age. But mindfulness may be able to slow cognitive decline, even in people with Alzheimer’s disease.

Mindfulness is good for parents and parents-to-be: Studies suggest it may reduce pregnancy-related anxiety, stress, and depression in expectant parents, and may even reduce the risk of premature births and developmental issues. Parents who practice mindful parenting report less stress, more positive parenting practices, and better relationships with their kids; their kids, in turn, are less susceptible to depression and anxiety, and have better social skills.

Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.

Those who learned mindfulness had significantly greater reductions in their systolic and diastolic blood pressure than those who learned progressive muscle relaxation, suggesting that mindfulness could help people at risk for heart disease by bringing blood pressure down.

When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

Like Loving-Kindness Meditation, this technique involves invoking feelings of compassion and kindness toward yourself, and specifically for difficult situations or feelings.

When trying out these exercises, remember that different types of mindfulness practices have different benefits. It might take some experimentation to find the practice that’s right for you.

It’s often said that meditation may be simple, but it isn’t easy. And this makes sense. It’s not part of our normal routine to sit quietly, without any distraction, and just… breathe.

It might be helpful to schedule meditation sessions like an exercise class or appointment. Or we could tack it onto an existing routine, like every time we shower or brush our teeth.

It’s not surprising that meditation would affect attention, since many practices focus on this very skill. And, in fact, researchers have found that meditation helps to counter habituation—the tendency to stop paying attention to new information in our environment. Other studies have found that mindfulness meditation can reduce mind-wandering and improve our ability to solve problems. There’s more good news: Studies have shown that improved attention seems to last up to five years after mindfulness training, again increase positive vibrations suggesting trait-like changes are possible.