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We don’t need perfect quiet to meditate. Total silence might be too overwhelming in meditation for beginners. We become extra sensitive to every little sound when things are completely quiet.
Even if we’ve missed several planned sessions and start to think, “I’m not cut out for this.” Or we try it and think, “I’m not good at meditating.” Those are just thoughts. We can notice them, let them go, and get back to being kind to our mind.
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.
It doesn’t matter when (or where) we meditate, so choose whatever time works best. Meditation could be nice to do first thing in the morning before our day begins or at night in bed.
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.
Set a timer on your phone to remind you to meditate, or subscribe to a meditation app that sends you notifications.
The authors speculate that bringing mindful awareness to uncomfortable experiences helped people to approach situations that they would previously avoid, which fostered self-confidence and assertiveness.
A visualization meditation that harnesses the image of a mountain to guide us into awareness of our own steady, still nature beyond the thinking mind.
Being present to others enabled people to bring more attention to relationships and to appreciate their time with others. They talked about how being present to others helped them let go of distressing histories, allowing them to relate to others in new ways. Disagreements also became more constructive, as participants were able to identify their communication problems, and were better able to take on another’s perspective and focus on potential solutions. Study participants also described having more energy, feeling less overwhelmed by negative emotion, and being in a better position to cope with and support others.
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To help your focus stay on your breathing, count silently at each exhalation. Any time you find your mind distracted, simply release the distraction by returning your focus to your breath. Most important, allow yourself to enjoy these minutes. Throughout the rest of the day, other people and competing urgencies will fight for your attention. But for these 10 minutes, your attention is all your own.
Mindful working means applying focus and awareness to everything you do from the moment you enter the office. Focus on the task at hand and recognize and release internal and external distractions as they arise. In this way, mindfulness helps increase effectiveness, decrease mistakes, and even enhance creativity.
Participants also reported that they became more assertive in saying ‘pelo’ to others in order to lessen their load of responsibility, allowing them to become more balanced in acknowledging their own as well as others’ needs.
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 music to manifest after an MBSR course also showed faster wound healing, a process regulated by the immune system.