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Ela recebeu este prêmio Top 100 Entrepreneur of Singapore em 2022. Meera é professora de ioga e terapeuta por ioga, embora agora ela se concentre principalmente na liderança da Siddhi Yoga International, blogando e passando tempo utilizando sua própria família em Cingapura. Aprenda Acerca 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.
Imagine a photocopier slowly moving over us, from our head to our toes, detecting any sensations in the body. As we scan down, we notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy.
We’re teaching ourselves to be comfortable with our mind just the way it is. It really is that simple. Meditation isn’t about achieving anything other than doing it: slowing down during our busy day, checking in with ourselves, and noticing how the mind is. Because meditation is about being kind to our mind.
, 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.
If you find yourself getting sleepy during meditation practice, open a window to let in some fresh air, or try meditating outside.
have negative thoughts or emotions (that are already there) just simply doesn’t work. So what does this research mean for you? If you want to feel more positive
So what do I do? Keep returning from our distracted thoughts to our breath. This trains the mind increase positive vibrations to let go of distractions more easily. Eventually, we’ll notice that we can meditate longer without getting distracted.
This can be accomplished by sitting on the edge of a chair or another seat, or by sitting on the floor with a support like a meditation cushion under your hips.
It doesn’t take long to feel the benefits of a regular meditation practice. Research shows that Headspace can reduce stress in 10 days. And thousands of studies have shown mindfulness and meditation can positively impact mental and physical health.
If you’re someone who needs help winding down before bed, then try meditation in the evening. The main thing is to set yourself up for success: Don’t schedule meditation for a time when you’re likely to be interrupted, distracted by your to-do list, or feel sleepy.
And we do our best to recognize how we’re feeling without judging ourselves or trying to change what we feel. Research shows that practicing regular body scans can help reduce stress-induced hormones.
, Jared Lindahl and colleagues interviewed cem meditators about “challenging” experiences. They found that many guided meditation of them experienced fear, anxiety, panic, numbness, or extreme sensitivity to light and sound that they attributed to meditation. Crucially, they found that these experiences healing music weren’t restricted to people with “pre-existing” conditions, like trauma or mental illness; they could happen to anyone at any time. In this new domain of research, there is still a lot we do not understand. Future research needs to explore the relationship between case histories and meditation experiences, how the type of practice relates to challenging experiences, and the influence of other factors like social support. What kind of meditation is right for you? That depends. “Mindfulness” is a big umbrella that covers many different kinds of practice. A 2016 study compared four different types of meditation, and found that they each have their own unique benefits.
Taken together, the studies suggest that mindfulness may impact our hearts, brains, immune systems, and more. Though nothing suggests mindfulness is a standalone treatment for disease nor the most important ingredient for a healthy life, here are some of the ways that it appears to benefit us physically.