meditation music - Uma visão geral
meditation music - Uma visão geral
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A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.
Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
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 Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.
JM: They’re practically synonymous but they’re not exactly the same. Mindfulness meditation is one form of meditation, but it’s not the only form. And formal meditation is one way to practice mindfulness, but it’s not the only way. Once you learn mindfulness skills, you can practice them at almost any moment of the day—sitting at your computer, stuck in traffic, even eating.
Still, it’s encouraging to know that something that can be taught and practiced can have an impact on our overall health—not just mental but also physical—more than 2,000 years after it was developed. That’s reason enough to give mindfulness meditation a try.
According to the authors, meditation programs were not shown to be more beneficial than active treatments—such as exercise, therapy, or taking prescription drugs—on any outcomes of interest. The research is also raising some interesting nuances about the effectiveness of meditation for different populations. For example, one recent, large-scale, well-designed study found that the “gold standard” Mindfulness Based Stress Reduction (MBSR) intervention for adults had no impact on depression or anxiety in teens.
Note that we’re not saying it necessarily reduces physiological and psychological reactions to threats and obstacles. But studies to date do suggest that meditation helps mind and body bounce back from stress and stressful situations. For example, practicing meditation lessens the inflammatory response in people exposed to psychological stressors, particularly for long-term meditators.
During body scan, for example, participants saw the biggest increases in how aware they were of their bodies (unsurprisingly) and the sharpest decline in the number of thoughts they were having, particularly negative thoughts and thoughts related to the past and future. Loving-kindness meditation led to the greatest boost in their feelings of warmth and positive thoughts about others. Meanwhile, observing-thought meditation seemed to increase participants’ awareness of their thoughts the most. Previous research also suggests that observing-thought meditation has an advantage in reducing our judgmental attitude toward others. Taken together, these and other studies suggest that if you’re tackling a specific issue—say, feeling disconnected from your body—then you can choose relaxing sounds a practice aimed at helping that issue, like the body scan. Loving-kindness might help in conflict with others, while observing-thought meditation can help break rumination. Body-Scan Meditation
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A science-backed practice of nurturing positive feelings and resilience, we bring our awareness to all the good, nourishing and fulfilling elements of our life, big and small.
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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.
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 sound bath 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.