Os Princípios Básicos de personal development

Os Princípios Básicos de personal development

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  Mindfulness may also be good for hearts that are already relatively healthy. Research suggests that meditating can increase respiratory sinus arrhythmia, the natural variations in heart rate that happen when we breathe that indicate better heart health and an increased chance of surviving a heart attack. Mindfulness may decrease cognitive decline from aging or Alzheimer’s

Studies suggest that long-time meditators may have greater telomere lengths. In one experimental study, researchers found that breast cancer survivors who went through MBSR preserved the length of their telomeres better than those who were on a waitlist. However, this study also found that general supportive therapies impacted telomere length; so, there may not be something special about MBSR that impacts cell aging.

In many organizations, there are bigger, systemic changes that need to be made, but I don’t think that instituting a mindfulness program will prevent those changes from happening. At the least, a mindfulness program provides workers with some relief from stress and anxiety while they campaign for systemic changes; at best, it helps to catalyze those bigger systemic changes.

We know we’ll encounter the challenges we talked about here while we’re learning to meditate. When they pop up, we can return to this article to refresh ourselves on the basics and tips to get back on track.

, it might help to practice being in the present moment. For example, throughout the day you could notice when your attention wanders to thoughts about the past or anticipation of the future, and redirect your attention back to just one thing—like your breath, your body, or something in your immediate surroundings.

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So what do I do? Don’t try to push emotions away — they’ll only spring back more intensely. Give them the space they need, then let them go.

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.

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The more we practice, the more we can see thoughts for what they are: just thoughts. It’ll get easier to let them go and “get out of our heads” to be more engaged in what we’re doing, mindfulness whether we’re spending time with family, making time for self-care, or working against a deadline.

You want your breathing to be relaxed, not forced in any way. It may help to take a few deep, clearing breaths before you start, and then allow your breathing to settle into a natural rhythm.

Mindfulness helps prisons: Evidence suggests mindfulness reduces anger, hostility, and mood disturbances among prisoners by increasing their awareness of their thoughts and emotions, helping with their rehabilitation and reintegration.

Meditation doesn’t require much. But it’s easiest to get started knowing these sound bath meditation basics:

And for what? Meditation is about befriending yourself. Treat thoughts and other distractions with a friendly curiosity, as you might a 852 Hz chakras passerby in the neighborhood. Maybe give ‘em a wave as they walk by, and then get back to your practice.