Os sound bath Diaries
Os sound bath Diaries
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As the day progresses and your brain starts to tire, mindfulness can help you stay sharp and avoid poor decisions. After lunch, set a timer on your phone to ring every hour.
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Meditation has proven benefits, but the style that works best depends on a person's habits and preferences. In this episode of The Science of Happiness, we explore walking meditation, a powerful practice for feeling more centered and grounded. Dan Harris, host of the award-winning 10% Happier podcast, shares how walking meditation helps him manage the residual stress and anxiety from years of war reporting and high-pressure TV anchoring.
Instead, try this: When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.
People tend to lose some of their cognitive flexibility and short-term memory as they age. But mindfulness may be able to slow cognitive decline, even in people with Alzheimer’s disease.
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.
If we have trouble meditation music meditating at first, that’s okay. It happens to all of us. Even if we find ourselves wondering if we’re meditating correctly, don’t forget: they’re just thoughts.
If it’s appropriate, you can approach human resource or training departments to see if they have any interest in sponsoring workshops or providing a quiet place where people can go to practice mindfulness.
During body scan, for example, participants saw the biggest increases in how aware they were of their bodies (unsurprisingly) and the sharpest decline in the number of thoughts they were having, particularly negative thoughts and thoughts related to the past and future. Loving-kindness meditation led to the greatest boost in their feelings of warmth and positive thoughts about others. Meanwhile, observing-thought meditation seemed to increase participants’ awareness of their thoughts the most. Previous research also suggests that observing-thought meditation has an advantage in reducing our judgmental attitude toward others. Taken together, these and other studies suggest that if you’re tackling a specific issue—say, feeling disconnected from your body—then you can choose a practice aimed at helping that issue, like the body scan. Loving-kindness might help in conflict with others, while observing-thought meditation can help break rumination. Body-Scan Meditation
The more we practice, the more we can see thoughts for what they are: just thoughts. It’ll get easier to let them go and “get out of our heads” to be more engaged in what we’re doing, whether we’re spending time with family, making time for self-care, or working against a deadline.
While cognitive stimulation and relaxation training seemed to be somewhat beneficial in comparison to no treatment, the mindfulness training group had much more robust improvements on cognitive scores than any other group. Mindful Breathing
Mindfulness helps prisons: Evidence suggests mindfulness reduces anger, hostility, and mood disturbances among prisoners by increasing their awareness of their thoughts and emotions, helping with their rehabilitation and reintegration.
Meditation doesn’t require much. But it’s easiest to get started knowing these meditation basics:
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.