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Ela recebeu este prêmio Top cem Entrepreneur of Singapore em 2022. Meera é professora por ioga e terapeuta de ioga, embora por sua vez ela se concentre principalmente na liderança da Siddhi Yoga International, blogando e passando tempo usando sua própria família em Cingapura. Aprenda Derivado do nossos processo editorial.

One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.

Acting with awareness: The ability to focus your attention on your own activities rather than doing things mindlessly or automatically.

And because leaders need to absorb and synthesize a growing flood of information in order to make good decisions, they’re hit particularly hard by this emerging trend.

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.

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.

Incorporate meditation into other areas of your life: Try it on the bus or train on your way to and from work; take 5-10 minutes at the end of your lunch break to meditate; take 10 minutes to meditate before turning off the lights to go to sleep.

Indeed, the science behind mindfulness meditation has often suffered from poor research designs and small effect sizes, as 15 psychologists and neuroscientists found after reviewing hundreds of mindfulness studies. Their paper, published in October by Perspectives on Psychological Science

While we may espouse compassionate attitudes, we can also suffer when we see others suffering, which deep healing music 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.

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Jason Marsh: Mindfulness describes a moment-to-moment awareness of your thoughts, feelings, and bodily sensations. It’s a state of being attuned to what’s going on in your body and in the surrounding environment—being in the present moment without thinking about the future or what happened in the past.

In another study, people with heart disease were randomly assigned to either an em linha program to help them practice meditation or to a waitlist for the program while undergoing normal treatment for heart disease.

If you’re interested in more formal training, here are some successful programs for cultivating mindfulness that we’ve identified..

Meditation is something anyone can do, anytime, anywhere — even someplace loud. It’s easy to learn and involves some pretty basic techniques. Like anything new, the more we meditate, the more comfortable we’ll get spending time with our mind.