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Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.
Ultimately, meditation is something you can do anywhere and at any time, so getting comfortable meditating without guidance can be useful.
Bring your attention to the sensation of air moving into and out of your body. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body.
Instead, try this: When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.
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.
’s former book review editor and now serves as a staff writer and contributing editor for increase your vibration the magazine. She received her doctorate of psychology from the University of San Francisco in 1998 and was a psychologist in private practice before coming to Greater Good
Once you finish this practice and get ready to start working, mindfulness can help increase your effectiveness. Two skills define a mindful mind: focus
Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.
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.
People might associate meditation with sitting in silence and stopping all of our thoughts and feelings to become calm. But that’s not really how the mind works, and neither does meditation. Rather than trying to stop our thoughts, zen buddhism we practice letting thoughts come and go.
Those who took the mindfulness program showed significant improvements on the six-minute walking relaxing sounds test (a measure of cardiovascular capacity) and slower heart rates than those in the waitlist group.
Ideally, we meditate a few times a week or daily. But even completing one meditation can lead to a reduction in mind wandering. We’ll feel more and more benefits the more we practice. Research shows that 30 days of Headspace reduces stress by a third and improves satisfaction with life.
Meditation doesn’t require much. But it’s easiest to get started knowing these meditation basics:
Em nenhum lugar o homem Têm a possibilidade de encontrar um retiro mais calmo ou Muito mais tranquilo do que em tua própria alma. - Marco Aurélio