Uma análise de harmony
In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease. In another study, elderly participants were randomly assigned to an eight-week Mindfulness-Based Stress Reduction (MBSR) course or a moderate-intensity exercise program.
Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of The Science of Happiness, we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring.
Acting with awareness: The ability to focus your attention on your own activities rather than doing things mindlessly or automatically.
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.
We might feel sleepy. If we doze off, don’t worry. The mind’s getting used to figuring out the difference between slowing down and shutting off.
Mindfulness helps health care professionals cope with stress, connect with their patients, and improve their general quality of life. It also helps mental health professionals by reducing negative emotions and anxiety, and increasing their positive emotions and feelings of self-compassion.
Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.
Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose.
Rasmus Hougaard is an internationally acknowledged expert in training the mind to be focused and clear at work. He is the founder of The Potential Project – a leading global provider of corporate based mindfulness solutions operating in 20 countries.
Mindful couples may also recover more quickly from conflict. Mindfulness affects the way we see ourselves: More mindful people have a stronger sense of self and seem harmony to act more in line with their values. They may also have a healthier body image, more secure self-esteem, and more resilience to negative feedback.
When we start to feel bored, restless, or doubtful during practice, we can easily remind ourselves of our intention. It can be the motivation we need to keep our commitment.
No one begins a meditation practice and can sit like a monk for hours right away. And even if they could, that’s not the goal. The entire reason for meditation is learning to work with your mind in your normal life. And practice is how we do it.
Participants also reported that they became more assertive in saying ‘no’ 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.
It can also be helpful to notice how emotions feel in the body. Is anxiety making us clench our fists? Is worry making us sweat? Is boredom causing us to zone out? Then we can use the breath to try and ease some of that tension.