5 elementos essenciais para spirituality
Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
JM: We had the idea a few years ago to institute five minutes of silent meditation before staff meetings. People were enthusiastic about the idea, and we’ve been doing it ever since.
No, you don’t need anything to meditate, although it can be helpful to use an app, especially when you’re starting out. Some apps also have timers or other prompts reminding you to meditate, which can help you make it a daily routine.
A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.
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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.
Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.
So what do I do? We can approach this common experience exactly like we approach distracting thoughts: the moment we realize we’re fidgeting, notice it, let it go, and return our focus to our breath.
Meditation is the best tool we have for increasing mindfulness. It’s also a powerful way to bring a greater sense of calm focus and equanimity to our day-to-day lives.
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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.
Begin by taking one or two full, deep breaths, feeling your entire body release on the exhalation. Then gently close your lips and begin breathing at a natural pace through your nose.
The best posture for meditation is sitting upright, comfortable and alert, with your hips slightly deep healing music higher than your knees to support a conterraneo spinal curve. This can be done sitting on the edge of a chair or other piece of furniture that’s not too low, or by sitting upon a meditation cushion on the floor.
At the end, participants who’d practiced mindfulness had higher levels of the protein interleukin-oito in their nasal secretions, suggesting improved immune function. Another study found increases in interleukin-10 in colitis patients who took a mindfulness meditation course compared to a mind-body educational program, especially among patients whose colitis had flared up. Yet another study found that patients who had greater increases in mindfulness after an MBSR course also showed faster wound healing, a process regulated by the immune system.