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We don’t need perfect quiet to meditate. Perfeito silence might be too overwhelming in meditation for beginners. We become Em excesso sensitive to every little sound when things are completely quiet.

Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.

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.

A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own.

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.

Meditation trains us to notice the traffic without chasing or fighting it — just to let the thought come. Then gently shift our focus away from it and back onto our breath — to let the thought go.

Life is sometimes difficult, stressful, and challenging. We can’t control what happens, but we do have the potential to change the way we relate to those things.

The researchers found that these different dimensions personal development of mindfulness were linked to different benefits. First, present-moment attention was the strongest predictor for increased positive emotions—the more attentive people said they were, the better they felt overall. Second, nonjudgmental acceptance was the strongest predictor for decreased negative emotions—the more people reported nonjudgmental acceptance in their lives, the less negative emotion they reported experiencing. For participants who had encountered a hassle in their day, adopting a nonjudgmental stance also seemed to protect their positive feelings (which took a bigger hit when people were less accepting of their hassles). Acting with awareness did not predict people’s positive or negative feelings beyond the other two skills.

Meditation is the best tool we have for increasing mindfulness. It’s also a powerful way to bring a greater sense of calm focus and equanimity to our day-to-day lives.

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Participants also reported that they became more assertive in saying ‘no’ 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.

Mindfulness training for families may lead to less-stressed parents who pay more attention to their kids.