Sobre meditation music
A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.
The body is a wonderful touchstone for meditation. Use it to help guide your attention inward and to train it to notice what’s right happening in the moment.
Bring your attention to the sensation of air moving into and out of your body. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body.
“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.
The best way to to set ourselves up to keep meditating is knowing our intention. Why do we want to meditate? Being clear about what we want to get out of our practice — whether it’s to feel happier, feel calmer, be more focused, or be less stressed — will be a big help in creating the right attitude going into it.
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.
Find “micro-moments” music to manifest of mindfulness throughout the day to reset your focus and sense of purpose.
mentally. Then, if possible, end the meeting five minutes before the hour in order to allow all participants a mindful transition to their next meeting.
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JM: Here in the San Francisco Bay area, we’re seeing growing interest. Initially, that was among tech and social media companies. Google has been a pioneer in providing mindfulness practice training for its employees. In fact, an engineer at Google first instituted a mindfulness training program there, which has now become the Search Inside Yourself Leadership Institute, offering mindfulness training for companies around the world.
Begin by taking one or two full, deep breaths, feeling your entire body release on the exhalation. Then gently close your lips and begin breathing at a natural pace through your nose.
The best posture for meditation is sitting upright, comfortable and alert, with your hips slightly higher than your knees to support a conterraneo spinal curve. This can be done sitting on the edge of a chair or other piece of furniture that’s not too low, or by sitting upon a meditation cushion on the floor.
Mindfulness training for families may lead to less-stressed parents who pay more attention to their kids.