Não conhecido detalhes sobre deep healing music
Não conhecido detalhes sobre deep healing music
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Walking meditation, where you focus on the movement of your body as you take step after step, your feet touching and leaving the ground—an everyday activity we usually take for granted.
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.
Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
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The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue.
To develop these skills in everyday life, you can try these exercises used in Kabat-Zinn’s MBSR program and elsewhere:
Life is sometimes difficult, stressful, and challenging. We can’t control what happens, but we do have the potential to change the way we relate to those things.
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.
This exercise is often practiced walking back and forth along a path 10 paces long, though it can be practiced along most any path.
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On the other hand, another study with breast cancer survivors found no differences in telomere length after taking an MBSR course; but they did find differences in telomere activity, which is also related to cell aging. In fact, a 2018 review of research ties mindfulness training to increased telomere activity, suggesting it indirectly affects the integrity of the telomeres in our cells. Perhaps that’s why scientists are at least optimistic about the positive effects of meditation on aging.
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.
Want to give it a try? With our eyes closed, bring our focus to the top of our heads. Slowly, begin to scan down. Spend about 20 seconds noticing how each body part feels, then move on to the next.
Meditation is something anyone can do, anytime, anywhere — even someplace loud. It’s easy to learn and involves some pretty basic techniques. Like anything new, the more we meditate, the more comfortable we’ll get spending time with our mind.