5 elementos essenciais para spirituality
You can do so while you’re walking to the meeting. Even better, let the first two minutes of the meeting be silent, allowing everybody to arrive both physically and
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.
Ideally, you should meditate when you feel calm but alert, and when you won’t be distracted. If you’re a morning person, then meditating in the morning might be perfect for you.
A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own.
Eles usaram uma abordagem que segue uma abordagem tradicional budista da meditação e descobriram qual os participantes experimentaram grandes melhorias no seu natural-estar psicológico.
To develop these skills in everyday life, you can try these exercises used in Kabat-Zinn’s MBSR program and elsewhere:
Incorporate meditation into other areas of your life: Try it on the bus or train on your way to and from work; take 5-10 minutes at the end of your lunch break to meditate; take 10 minutes to meditate before turning off the lights to go to sleep.
The researchers found that these different dimensions of mindfulness were linked to different benefits. First, present-moment attention was the strongest predictor for increased positive emotions—the more attentive people said they were, the better they felt overall. Second, nonjudgmental acceptance was the strongest predictor for decreased negative emotions—the more people reported nonjudgmental acceptance in their lives, the less negative emotion they reported experiencing. For participants who had encountered a hassle in their day, adopting a nonjudgmental stance also seemed to protect their positive feelings (which took a bigger hit when people were less accepting of their hassles). Acting with awareness did not predict people’s positive or negative feelings beyond the other two skills.
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Meditation does have an impact on physical health—but it’s modest. Many claims have been made about mindfulness and physical health, but sometimes these claims are hard to substantiate or may be mixed up with other effects. That said, there is some good evidence that meditation affects physiological indices of health. We’ve already mentioned that long-term meditation seems to buffer people from the inflammatory response to stress. In addition, meditators seem to have increased activity of telomerase, an enzyme implicated in longer cell life and, therefore, longevity. But there’s a catch. “The differences found [between meditators and non-meditators] could be due to factors like education or exercise, each of which has its own buffering effect on brains,” write Goleman and Davidson in
Cell aging occurs naturally as cells repeatedly divide over the lifespan and can also be increased by disease or stress. Proteins called telomeres, which are found at the end of chromosomes and serve to protect them from aging, seem to be impacted by mindfulness meditation.
But having something to eat prior to meditation may also mean you won’t be distracted by hunger. Use your own judgment and experience as a guide to what works best for you.
Some people find listening to music while meditating helpful. Indeed, some music, especially slow or instrumental music, can invoke a quiet, relaxed state that’s conducive to meditation. Just make sure tibetan healing sounds to choose music that won’t distract you.
Initially, you could also practice during one specific activity, such as brushing your teeth before bed or eating the first three bites of your lunch. Walking Meditation