Obtendo meu eliminate negative energy para trabalhar
Obtendo meu eliminate negative energy para trabalhar
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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.
Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, makes each partner feel more optimistic and relaxed, and makes them feel more accepting of and closer to one another.
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.
“The type of meditation matters,” explain postdoctoral researcher Bethany Kok and professor Tania Singer. “Each practice appears to create a distinct mental environment, the long-term consequences of which are only beginning to be explored.” How much meditation is enough? That also depends. This isn’t the answer most people want to hear. Many of us are looking for a medically prescriptive response (e.g., three times a week for 45-60 minutes), but the best guide might be this old Zen saying: “You should sit in meditation for twenty minutes every day—unless you’re too busy. Then you should sit for an hour.” To date, empirical research has yet to arrive at a consensus about how much is “enough.
We might feel sleepy. If we doze off, don’t worry. The mind’s getting used to figuring out the difference between slowing down and shutting off.
An essential component of mindfulness is acceptance. Whatever you’re thinking and feeling at that moment is neither right nor wrong. You notice it, and accept it, and move onto the next moment without getting caught up in judging what you’re thinking or feeling.
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.
Recently, researchers have been exploring this question—with some surprising results. While much of the early research on mindfulness relied on pilot studies with biased measures or limited groups of participants, more recent studies have been using less-biased physiological markers and randomly controlled experiments to get at the answer.
JM: There are many. Some of the earliest studies, which involved the Mindfulness-Based Stress Reduction program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School, showed that mindfulness can help ease stress. Mindfulness fosters positive emotions and helps provide resilience against negative experiences. There’s also evidence that the practice of mindfulness promotes empathy and a sense of compassion. Indeed, brain imaging research shows that a half hour of mindfulness meditation a day increases the density of gray matter in parts of the brain associated with memory, stress, and empathy.
Jason Marsh: Mindfulness describes a moment-to-moment awareness harmony of your thoughts, feelings, and bodily sensations. It’s a state of being attuned to what’s going on in your body and in stress relief the surrounding environment—being in the present moment without thinking about the future or what happened in the past.
Cross or uncross the arms and legs, whatever feels natural. Consider loosening any clothing that’s too restrictive, taking off our shoes, or removing any accessory we tend to fidget with.
If you’re interested in more formal training, here are some successful programs for cultivating mindfulness that we’ve identified..
Mindfulness training for families may lead to less-stressed parents music to manifest who pay more attention to their kids.