5 elementos essenciais para spirituality

5 elementos essenciais para spirituality

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In several studies, mindfulness meditation appeared to increase levels of T-cells or T-cell activity in patients with HIV or breast cancer. This suggests that mindfulness could play a role in fighting cancer and other diseases that call upon immune cells. Indeed, in people suffering from cancer, mindfulness appears to improve a variety of biomarkers that might indicate progression of the disease.  In another study, elderly participants were randomly assigned to an eight-week Mindfulness-Based Stress Reduction (MBSR) course or a moderate-intensity exercise program.

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Mindfulness fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well.

A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own.

Find a comfortable seated position. Sit so you feel supported and alert and in a way that you can stay comfortably for a while. It can help to have your knees slightly lower than your hips, to allow your spine to maintain its natural slight curve.

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Meditating after a large meal—and certainly after drinking alcohol—can make you feel sleepy, which isn’t ideal. The goal is to stay alert during your practice.

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.

Rasmus Hougaard is an internationally acknowledged expert in training the mind to be focused and clear at work. He is the founder of The Potential Project – a leading global provider of corporate based mindfulness solutions operating in 20 countries.

Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life.

As long as our back is straight, our neck and shoulders are relaxed, and our chin is slightly tucked, we can sit wherever we feel comfortable for the length of the meditation. We can sit on our couch, a dining or office chair, propped up by pillows on the bed, or on a cushion.

Loving-kindness meditation, which the GGSC’s Christine Carter explains in this post, involves extending feelings of compassion toward people, starting with yourself then branching out to someone close to you, then to an acquaintance, then relaxing sounds to someone giving you a hard time, then finally to all beings everywhere.

Awareness gave them more choice in how to respond, instead of becoming swept up in escalating negative emotion.

Initially, you could also practice during one specific activity, such as brushing your teeth before bed or eating the first three bites of your lunch. Walking Meditation