Considerações Saber Sobre self-knowledge
Considerações Saber Sobre self-knowledge
Blog Article
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.
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.
In other words, avoid clothing that feels tight or restrictive, or that’s going to make you too hot or not keep you warm enough. Loose layers are a good option.
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.
Pair meditation with another daily activity, such as a 1-minute meditation as you wait for your morning coffee or tea to cool, or as you sit in the carpool lane.
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Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.
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.
While we may espouse compassionate attitudes, we can also suffer when we see others suffering, which can create a state of paralysis or withdrawal. Many well-designed studies have shown that practicing loving-kindness meditation for others increases our willingness to take action to relieve suffering. It appears to do this by lessening amygdala activity in the presence of suffering, while also activating circuits in the brain that are connected to good feelings and love. For longtime meditators, activity in the “default network”—the part of our brains that, when not busy with focused activity, ruminates on thoughts, feelings, and experiences—quiets down, suggesting less rumination about ourselves and our place in the world.
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 mindfulness 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
To start, aim for three meditation sessions per week, and increase that number over time. As you begin meditation to notice its effects in your life, you’ll look for any opportunity to meditate!
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.
Nine or ten hours have passed but you’ve accomplished only a few of your priorities. And, most likely, you can’t even remember exactly what you did all day. If this sounds familiar, don’t worry. You’re personal development not alone. Research shows that people spend almost 47 percent of their waking hours thinking about something other than what they’re doing. In other words, many of us operate on autopilot.
Studies have found effects on markers of inflammation, too—like C-reactive protein, which in higher levels can harm physical health. Research shows that people with rheumatoid arthritis have reduced C-reactive protein levels after taking an MBSR course versus being on a waitlist for the course.