5 elementos essenciais para spirituality

5 elementos essenciais para spirituality

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You can rest your hands in your lap. The most important thing is that you find a position that you can stay in for a while.

JM: We had the idea a few years ago to institute five minutes of silent meditation before staff meetings. People were enthusiastic about the idea, and we’ve been doing it ever since.

In many organizations, there are bigger, systemic changes that need to be made, but I don’t think that instituting a mindfulness program will prevent those changes from happening. At the least, a mindfulness program provides workers with some relief from stress and anxiety while they campaign for systemic changes; at best, it helps to catalyze those bigger systemic changes.

A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.

Se você dividir a casa com amigos ou familiares, pode ser difícil dar um local silencioso onde possa se concentrar na meditação. Fale usando as vizinhos usando quem mora e pergunte a eles se estãeste dispostos a ficarem quietos em este tempo em que for meditar.

Meditation trains us to notice the traffic without chasing or fighting it — just to let the thought come. Then gently shift our focus away from it and back onto our breath — to let the thought go.

First of all, a great deal of research suggests that mindfulness can help healthy people reduce their stress. And thanks to Jon-Kabat Zinn’s pioneering MBSR program, there’s now a large body of research showing that mindfulness can help people cope with the pain, anxiety, depression, and stress that might accompany illness, especially chronic conditions.

In this meditation, you bring your awareness to different parts of your body, commonly starting at your feet and traveling to the top of your head.

However, social bias isn’t the only kind of mental bias mindfulness appears to reduce. For example, several studies convincingly show that mindfulness probably reduces sunk-cost bias, which is our tendency to stay invested in a losing proposition. Mindfulness also seems to reduce our natural tendency to focus on the negative things in life. In one study, participants reported on their general mindfulness levels, then briefly viewed photos that induced strong positive emotion (like photos of babies), strong negative emotion (like photos of people in pain), or neither, while having their brains scanned. More mindful participants were less reactive to negative photos and showed higher indications of positive feeling when seeing the positive photos. According to the authors, this supports the contention that mindfulness decreases the negativity bias, something other studies support, too.

Body scan, another common practice where you bring attention to different parts of your body in turn, from head to toe.

JM: Here in the San Francisco Bay area, we’re seeing growing interest. Initially, that was among tech and social media companies. Google has been deep healing music a pioneer in providing mindfulness practice training for its employees. In fact, an engineer at Google first instituted a mindfulness training program there, which has now become the Search Inside Yourself Leadership Institute, offering mindfulness training for companies around the world.

Cross or uncross the arms and legs, whatever feels natural. Consider loosening any clothing that’s too restrictive, taking off our shoes, or removing any accessory we tend to fidget with.

that cultivates mindfulness. It’s sometimes described as a workout that strengthens your mindfulness muscle.

According to neuroscience research, mindfulness practices dampen activity in our amygdala and increase the connections between the amygdala and prefrontal cortex. Both of these parts of the brain help us to be less reactive to stressors and to recover better from stress when we experience it. As Daniel Goleman and Richard Davidson write in their new book,