O truque inteligente de spirituality que ninguém é Discutindo

O truque inteligente de spirituality que ninguém é Discutindo

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A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.

JM: We had the idea a few years ago to institute five minutes of silent meditation before staff meetings. People were enthusiastic about the idea, and we’ve been doing it ever since.

Imagine a photocopier slowly moving over us, from our head to our toes, detecting any sensations in the body. As we scan down, we notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy.

PJ: What advice would you offer someone who works in a company that doesn’t offer mindfulness training?

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 sound bath less biased behavior

So, pelo matter why we want to start meditating — to feel less stressed, get better sleep, be more focused, or improve relationships — every meditation is one step closer to building healthier habits for a happier mind.

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 meditation music the interviews to create a model, published in the journal Mindfulness

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.

Ninety percent of people who go through three episodes of depression are likely to have a fourth. But help is available: The 8-week Mindfulness-Based Cognitive Therapy (MBCT) program been shown to reduce the risk of relapse.

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To help your focus stay on your breathing, count silently at each exhalation. Any time you find your mind distracted, simply release the distraction by returning your focus to your breath. Most important, allow yourself to enjoy these minutes. Throughout the rest of the day, other people and competing urgencies will fight for your attention. But for these 10 minutes, your attention is all your own.

When they do, rather than becoming frustrated and focusing on the noise, “Why is my neighbor having a dance party right now?” or tibetan healing sounds trying to tune it out, “I wish this music would stop,” we can notice our thought, let it go, and return to our breath.

Want to give it a try? With our eyes closed, bring our focus to the top of our heads. Slowly, begin to scan down. Spend about 20 seconds noticing how each body part feels, then move on to the next.

And for what? Meditation is about befriending yourself. Treat thoughts and other distractions with a friendly curiosity, as you might a passerby in the neighborhood. Maybe give ‘em a wave as they walk by, and then get back to your practice.