5 elementos essenciais para spirituality

5 elementos essenciais para spirituality

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We don’t need perfect quiet to meditate. Completa silence might be too overwhelming in meditation for beginners. We become Em excesso sensitive to every little sound when things are completely quiet.

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If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further.

It doesn’t matter when (or where) we meditate, so choose whatever time works best. Meditation could be nice to do first thing in the morning before our day begins or at night in bed.

In one study, people with pre-hypertension were randomly assigned to augment their drug treatment with either a course in mindfulness meditation or a program that taught progressive muscle relaxation.

A 2015 study looked at people who score high on a mindfulness awareness test, and found that they had a healthier cardiovascular risk profile than people with lower scores. One small pilot program also found that mindfulness training helped decrease depression.

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.

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.

Being present to others enabled people to bring more attention to relationships and to appreciate their time with others. They talked about how being present to others helped them let go of distressing histories, allowing them to relate to others in new ways. Disagreements also became more constructive, as participants were able to identify their communication problems, and were better able to take on another’s perspective and focus on potential solutions. Study participants also described having more energy, feeling less overwhelmed by negative emotion, and being in a better position to cope with and support others.

Mindfulness is good for our minds: Several studies have found that mindfulness increases positive emotions while zen buddhism reducing negative emotions and stress. Indeed, at least one study suggests it may be as good as antidepressants in fighting depression and preventing relapse.

Cell aging occurs naturally as cells repeatedly divide over the lifespan and can also be increased by disease or 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.

Any amount of meditation is better than no meditation at all. But the benefits of meditation are compounded when you do it regularly. And daily? Even better. A daily meditation practice will yield benefits that will reverberate into every area of your life.

of what is merely noise. To get a better start to your day, avoid checking your email first thing in the morning. Doing so will help you sidestep an onslaught of distractions and short-term problems during a period of exceptional focus and creativity.

Studies have found effects on markers of inflammation, too—like C-reactive protein, which in higher levels can harm physical health. Research shows that people with rheumatoid arthritis have reduced C-reactive protein levels after taking an MBSR course versus being on a waitlist for the course.