Os Princípios Básicos de increase positive energy

Os Princípios Básicos de increase positive energy

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, “These changes are trait-like: They appear not simply during the explicit instruction to perceive the stressful stimuli mindfully, but even in the ‘baseline’ state” for longer-term meditators, which supports the possibility that mindfulness changes our ability to handle stress in a better, more sustainable way.”

Mindful breathing, a common component of many forms of meditation that involves bringing attention to the physical sensations of the breath as it flows in and out.

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.

Some people cultivate mindfulness in order to hone their attention and focus, while others see it as a tool for a kinder attitude and more intentional behavior. While seemingly simple, practicing mindfulness actually involves a variety of skills.

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.

To develop these skills in everyday life, you can try these exercises used in Kabat-Zinn’s MBSR program and elsewhere:

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.

Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose.

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. More explicitly, focus is the ability to concentrate on what you’re doing in the moment, while awareness is the ability to recognize and release unnecessary distractions as they arise. Understand that mindfulness is not just a sedentary practice; mindfulness is about developing a sharp, clear mind. And mindfulness in action is a great alternative to the illusory practice of multitasking.

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To better understand the power of focus and awareness, consider an affliction that touches nearly all of us: email addiction. Emails have a way of seducing our attention and redirecting it to lower-priority tasks because completing small, quickly accomplished tasks releases dopamine, a pleasurable hormone, in our brains.

Nine or ten hours have passed but you’ve accomplished only a few of your priorities. And, most likely, you can’t even remember exactly what you did all day. If this sounds familiar, don’t worry. You’re not alone. Research shows that people spend almost 47 percent of their waking hours thinking about something other than what they’re doing. In other words, many of us operate on autopilot.

You’ll be surprised how fast it goes by. Add a minute or two with each successive session until you find the ideal duration for your daily practice.