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Walking meditation, where you focus on the movement of your body as you take step after step, your feet touching and leaving the ground—an everyday activity we usually take for granted.
Meditation is the practice of lightly holding your attention on an anchor, such as your breath, and gently bringing it back there when it wanders.
Mindfulness fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well.
Mindfulness may be beneficial to teens: Practicing mindfulness can help teens reduce stress and depression and increase their self-compassion and happiness. Once teens arrive at college, it could also reduce their binge drinking.
The good news is you can train your brain to focus better by incorporating mindfulness exercises throughout your day. Based on our experience with thousands of leaders in over 250 organizations, here are some guidelines for becoming a more focused and mindful leader.
Life is rarely ever quiet anyway. We can go into our meditation practice expecting that noises will happen, whether it’s loud music from a neighbor, a dog barking in the street, a truck backing up, or sounds in another room at home.
According to the authors, meditation programs were not shown to be more beneficial than active treatments—such as exercise, therapy, or taking prescription drugs—on any outcomes of interest. The research is also raising some interesting nuances about the effectiveness of meditation for different populations. For example, one recent, large-scale, well-designed study found that the meditation “gold standard” Mindfulness Based Stress Reduction (MBSR) intervention for adults had no impact on depression or anxiety in teens.
That said, some types of meditation, including guided meditation and yoga nidra, are meditation music often done lying down. You’re less likely to drift into sleep when following someone’s voice.
Rasmus Hougaard is an internationally acknowledged expert in training the mind to be focused and clear at work. He is the founder of The Potential Project – a leading global provider of corporate based mindfulness solutions operating in 20 countries.
Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life.
Mindfulness fights obesity: Practicing “mindful eating” encourages healthier eating habits, helps people lose weight, and helps them savor the food they do eat. Pregnant women who practice mindful eating gain less weight during pregnancy, and have healthier babies. Featured Articles
It’s often said that meditation may be simple, but it isn’t easy. And this makes sense. It’s not part of our normal routine to sit quietly, without any distraction, and just… breathe.
Meditation doesn’t require much. But it’s easiest self-knowledge to get started knowing these meditation basics:
At the end, participants who’d practiced mindfulness had higher levels of the protein interleukin-oito in their nasal secretions, suggesting improved immune function. Another study found increases in interleukin-10 in colitis patients who took a mindfulness meditation course compared to a mind-body educational program, especially among patients whose colitis had flared up. Yet another study found that patients who had greater increases in mindfulness after an MBSR course also showed faster wound healing, a process regulated by the immune system.