5 elementos essenciais para spirituality
5 elementos essenciais para spirituality
Blog Article
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.
One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.
Bring your attention to the sensation of air moving into and out of your body. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body.
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.
Find a comfortable seated position. Sit so you feel supported and alert and in a way that you can stay comfortably for a while. It can help to have your knees slightly lower than your hips, to allow your spine to maintain its conterraneo slight curve.
“It’s about living your life as if it really mattered, moment by moment by moment by moment.” Here are a few key components of practicing mindfulness that Kabat-Zinn and others identify:
In this age of constant distractions and long hours, it’s difficult to find even a few minutes of time to reflect. Yet finding that time and space can help ease the stresses of your demanding working life.
The pings included questions about the positive and negative emotions they had experienced recently, any unpleasant hassles that had occurred, and how mindful they had been, along three specific dimensions of mindfulness:
Being present to others enabled people to bring more attention to relationships solfeggio frequency and to appreciate their time with others. They talked about how being present to others helped them let go of distressing histories, allowing them to relate to others in new ways. Disagreements also became more constructive, as participants were able to identify their communication problems, and were better able to take on another’s 528 hz perspective and focus on potential solutions. Study participants also described having more energy, feeling less overwhelmed by negative emotion, and being in a better position to cope with and support others.
Doing this helps us become more aware of our thoughts, act more compassionately toward ourselves and others, and connect with the present moment.
As long as our back is straight, our neck and shoulders are relaxed, and our chin is slightly tucked, we can sit wherever we feel comfortable for the length of the meditation. We can sit on our couch, a dining self-knowledge or office chair, propped up by pillows on the bed, or on a cushion.
It might also be easier for beginners to make meditation a habit if we can remember there’s no pressure to “get it right.” As long as we show up to take time for ourselves, we’re doing great.
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.
Mindfulness makes us more resilient: Some evidence suggests that mindfulness training could help veterans facing post-traumatic stress disorder, police officers, women who suffered child abuse, and caregivers.