Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. Mindfulness is to be fully present in the moment without judgement.
• The idea/methods behind meditation
○ Creating a gap between a stimulus and the reaction
○ Acknowledging thoughts but not allowing them to cultivate
○ Disconnect from being fully engulfed in an emotion and observe it and honor it instead, allow it some space to exist without falling down the rabbit hole
• Benefits:
○ Stress relief
○ More calm, focused
○ Improved working memory
○ Increase self-awareness
○ Enrichment of experiences and senses
• Meditation/Mindfulness Experts:
○ Tara Brach, Psychologist
○ Jon Kabat-Zinn, Mindfulness-based stress reduction
○ Daniel Goleman, Psychologist - Emotional Intelligence
○ Amishi Jha, Neuroscientist - Attention. "Peak Mind"
○ Jack Kornfield: Meditation for Beginners
• Some Podcast Episodes to learn more about Meditation/Mindfulness:
• Sources:
○ Podcasts
○ YouTube
○ Apps:
○ Headspace
○ Insight Timer
• Types of Meditation/Mindfulness Training:
○ STOP - Stop what you're doing, Take a conscious breath, Observe, Perceive (Amishi Jha)
○ Where is my attention/focus right now? Is there where I want or need it to be?
○ Yoga
○ Journaling
○ Name 5 new things or green things when you enter a room (becoming more observant)
○ Labeling emotions: Recognize, allow, investigate, nurture
○ Create tension while working out
○ Things you can fully engrossed in and focused on (i.e. gardening - appreciating nature, music etc) - this is different than being in the zone for work and should be deliberate and purposeful
○ Concentration:
- Visualization
- Focus on Breath
- Focused Attention Meditation
- Trataka "to gaze", one-pointed focus meditation
- Clear the Mind
- Self-Love Meditation
Comentários