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We’re admittedly biased, but the primary goal at Mindfulness.utilizando is to help people develop a daily practice of meditation. The most common feedback we receive for our app is how useful it is for beginners to start and sustain a meditation practice.

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.

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Fascinating though it is, we shouldn’t overplay meditation’s effects on physical health at the expense of its importance to emotional health. In fact, it may be difficult to separate out the two, as a key impact of mindfulness is stress reduction, and psychological stress has been tied to heart health, immune response, and telomere length.

A small 2016 pilot study used neuroimaging to see how mindfulness practice changes the brains of parents—and then asked the kids about the quality of their parenting. The results suggest that mindfulness practice seemed to activate the part of the brain involved in empathy and emotional regulation (the left anterior insula/inferior frontal gyrus) and that the children of parents who showed the most activation perceived the greatest improvement in the parent-child relationship. We must remember, however, that these studies are often very small, and the researchers themselves say results are very tentative. Mindfulness seems to reduce many kinds of bias. We are seeing more and more studies suggesting that practicing mindfulness can reduce psychological bias. For example, one study found that a brief loving-kindness meditation reduced prejudice toward homeless people, while another found that a brief mindfulness training decreased unconscious bias against black people and elderly people. In a study by Adam Lueke and colleagues, white participants who received a brief mindfulness training demonstrated less biased behavior

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So what do I do? Don’t try to push emotions away — they’ll only spring back more intensely. Give them the space they need, then let them go.

Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.

While we may espouse compassionate attitudes, we can also suffer when we see others suffering, which can create a state of paralysis or withdrawal. Many well-designed studies have shown that practicing loving-kindness meditation for others relaxing sounds increases our willingness to take action to relieve suffering. It appears to do this by lessening amygdala activity in the presence of suffering, while also activating circuits in the brain that are connected to good feelings and love. For longtime meditators, activity in the “default network”—the part of our brains that, when not busy with focused activity, ruminates on thoughts, feelings, and experiences—quiets down, suggesting less rumination about ourselves and our place in the world.

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PJ: Some tech companies have been criticized for harsh working conditions. Could mindfulness training become a “Band-Aid” fix to serious workplace problems?

In another study, people with heart disease were randomly assigned to either an em linha program to help them practice meditation or to a waitlist for the program while undergoing normal treatment for heart disease.

When we get distracted by a thought, notice it, let it go, and return our focus to the area of the body we last left off. When we finish the body meditation music scan, open the eyes.

April 11, 2016 Print Bookmark You probably know the feeling all too well: You arrive at the office with a clear plan harmony for the day and then, in what feels like just a moment, you find yourself on your way back home.