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Ela recebeu este prêmio Top 100 Entrepreneur of Singapore em 2022. Meera é professora por ioga e terapeuta de ioga, embora doravante ela se concentre principalmente na liderança da Siddhi Yoga International, blogando e passando tempo usando sua família em Cingapura. Aprenda sobre nossos processo editorial.
Meditation is a highly personal activity, with everyone finding their best own way to practice. Some find guided meditations to be useful, especially when starting out, to help focus their attention.
Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
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.
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.
“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:
mindfulness skills might work in different ways. Look for future mindfulness research to follow a similar approach and to generate more fine-grained, actionable insights for us to apply to our lives.
The researchers found that these different dimensions of mindfulness were linked to different benefits. First, present-moment attention was the strongest predictor for increased positive emotions—the more attentive people said they were, the better they felt overall. Second, nonjudgmental acceptance was the strongest predictor for decreased negative emotions—the more people reported nonjudgmental acceptance in their lives, the less negative emotion they reported experiencing. For participants who had encountered a hassle in their day, adopting a nonjudgmental stance also seemed to protect their positive feelings (which took a bigger hit when people were less accepting of their hassles). Acting with awareness did not predict people’s positive or negative feelings beyond the other two skills.
While we may espouse compassionate attitudes, we can also suffer when we see spirituality 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.
Body scan, another common practice where you bring attention to different parts of your body in turn, from head to toe.
Cell aging occurs naturally as cells repeatedly divide over the lifespan and can also be increased by disease or meditation stress. Proteins called telomeres, which are found at the end of chromosomes and serve to protect them from aging, seem to be impacted by mindfulness meditation.
Loving-kindness meditation, which the GGSC’s Christine Carter explains in this post, involves extending feelings of compassion toward people, starting with yourself then branching out to someone close to you, then to an acquaintance, then to someone giving you a hard time, then finally to all beings everywhere.
Some people find listening to music while meditating helpful. Indeed, some music, especially slow or instrumental music, can invoke 528 hz a quiet, relaxed state that’s conducive to meditation. Just make sure to choose music that won’t distract you.
It’s not surprising that meditation would affect attention, since many practices focus on this very skill. And, in fact, researchers have found that meditation helps to counter habituation—the tendency to stop paying attention to new information in our environment. Other studies have found that mindfulness meditation can reduce mind-wandering and improve our ability to solve problems. There’s more good news: Studies have shown that improved attention seems to last up to five years after mindfulness training, again suggesting trait-like changes are possible.