Não conhecido declarações factuais Cerca de meditation music

Não conhecido declarações factuais Cerca de meditation music

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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.

Remember: there’s no such thing as the perfect meditation. If we notice ourselves getting frustrated that the traffic in our mind is moving too fast or we’re wondering, “Why is this so hard?” we can give ourselves some compassion. Let out a big sigh to draw our focus back to the breath.

Add to this that we have entered what many people are calling the “attention economy.” In the attention economy, the ability to maintain focus and concentration is every bit as important as technical or management skills.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.

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.

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.

In this age of constant distractions and long hours, it’s difficult to find even a few minutes of time to reflect. Yet finding that time and space can help ease the stresses of your demanding working life.

Let go of any thoughts that arise. Attend to your breath. Doing so will allow you to let go of the stresses of the day so you can return home and be fully present with your family.

It’s tempting to lie down to meditate, especially if you’re doing it before bed or right when you wake up. Ideally, though, you want to be in an upright seated position, to avoid any urge to fall asleep.

Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the MBSR model for schools, prisons, hospitals, veterans centers, and beyond.

As long as our back is straight, our neck and shoulders are relaxed, and our chin is slightly tucked, we can sit wherever we feel comfortable for the length of the meditation. We can sit on our couch, a dining or office chair, propped up by pillows on the bed, or on a cushion.

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, stress relief 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.

Because they’re experts on how the mind works, they offer friendly motivation and practical advice beginners typically need, like tips for using what we learn during meditation in real life.

Tips for increasing focus and awareness and decreasing stress at work. By Rasmus Hougaard, Jacqueline Carter