Os Princípios Básicos de personal development
We don’t need perfect quiet to meditate. Completa silence might be too overwhelming in meditation for beginners. We become extra sensitive to every little sound when things are completely quiet.
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.
It’s about stripping away distractions and staying on track with individual, as well as organizational, goals. Take control of your own mindfulness: Test these tips for 14 days and see what they do for you.
Mindfulness may be beneficial to teens: Practicing mindfulness can help teens reduce stress and depression and increase their self-compassion and happiness. Once teens arrive at college, it could also reduce their binge drinking.
Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.
To develop these skills in everyday life, you can try these exercises used in Kabat-Zinn’s MBSR program and elsewhere:
If we have trouble meditating at first, that’s okay. It happens to all of us. Even if we find ourselves wondering if we’re meditating correctly, don’t forget: they’re just thoughts.
If it’s appropriate, you can approach human resource or training departments to see if they have any interest in sponsoring workshops or providing a quiet place where people can go to practice mindfulness.
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Doing this helps us become more aware of our thoughts, act more compassionately toward ourselves and others, and connect with the present moment.
On the other hand, another study with breast cancer survivors found no differences in telomere length after taking an MBSR course; but they did find differences in telomere activity, which is also related to cell aging. In fact, a 2018 review of research ties mindfulness training to increased telomere activity, suggesting it indirectly affects the integrity of the telomeres in our cells. Perhaps that’s why scientists are at least optimistic about the positive effects of meditation on aging.
Next, when you get to the office, take 10 minutes at your desk or in your car to boost your brain with a short mindfulness practice before you dive into activity. Close your eyes, relax, and sit upright. Place your full focus on your breath. Simply maintain an ongoing flow of attention on the experience of your breathing: inhale, exhale, inhale, exhale.
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 to choose music that won’t distract you.
There are many, many studies that find a positive link between mindfulness and relationship quality, which is probably a byproduct of the effects we’ve already described. For example, in one 2016 study, researchers measured mindfulness in 88 couples. Then they took cortisol levels in each couple before and after they discussed a conflict in their relationship. Unsurprisingly, cortisol levels spiked during the discussion, a sign of high stress. But levels in the most mindful people—both men and women—were quicker to return to normal after the conflict ended, suggesting they were keeping their cool. This result is echoed in many studies of mindfulness in romantic relationships from the beginning to the very end—in fact, there are quite a few studies that find that mindfulness makes breakup and divorce easier. Mindfulness is also linked to better relationships with your kids. Studies have found that mindfulness practice can lessen stress, depression, and anxiety in parents of preschoolers and children with disabilities. Mindful parenting is also linked to more positive behavior in kids.