Obtendo meu self-knowledge para trabalhar

Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.

going on, employing your five senses. For example, rather than yelling that someone is “driving like a crazy person,” you could note that they have changed lanes four times within the last 30 seconds without signaling, and you’re feeling worried about your safety.

Add to this that we have entered what many people are calling the “attention economy.” In the attention economy, the ability to maintain focus and concentration is every bit as important as technical or management skills.

Expanding your awareness during meditation to notice anything in your experience, inner or outer, and simply noticing what’s there without holding it in your focus.

Continue like this for two minutes. Noticing the breath moving into your body on the inhale, and leaving your body on the exhale.

A 2015 study looked at people who score high on a mindfulness awareness test, and found that they had a healthier cardiovascular risk profile than people with lower scores. One small pilot program also found that mindfulness training helped decrease depression.

Guided meditation is a type of meditation led by a teacher who explains what to do. They cue us when to open and close our eyes, how to breathe, and break down other meditation techniques.

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.

However, social bias isn’t the only kind of mental bias mindfulness appears to reduce. For example, several studies convincingly show that mindfulness probably reduces sunk-cost bias, which is our tendency to stay invested guided meditation in a losing proposition. Mindfulness also seems to reduce our natural tendency to focus on the negative things in life. In one study, participants reported on their general mindfulness levels, then briefly viewed photos that induced strong positive emotion (like photos of babies), strong negative emotion (like photos of people in pain), or neither, while having their brains scanned. More mindful participants were less reactive to negative photos and showed higher indications of positive feeling when seeing the positive photos. According to the authors, this supports the contention that mindfulness decreases the negativity bias, something other studies support, too.

Become a subscribing member today. Help us continue to bring “the science of a meaningful life” to you and to millions around the globe.

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.

But having something to eat prior to meditation may also mean you won’t be distracted by hunger. Use your own judgment and experience as a guide to what works best for you.

that cultivates mindfulness. It’s sometimes described as a workout that strengthens your mindfulness muscle.

Tips for increasing focus and awareness and decreasing stress at work. By Rasmus Hougaard, Jacqueline Carter