Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.

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Imagine a photocopier slowly moving over us, from our head to our toes, detecting any sensations in the body. As we scan down, we notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy.

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, it might help to practice being in the present moment. For example, throughout the day you could notice when your attention wanders to thoughts about the past or anticipation of the future, and redirect your attention back to just one thing—like your breath, your body, or something in your immediate surroundings.

Overall, these findings suggest that mindfulness meditation can have disease-fighting powers through our immune response. Mindfulness may reduce cell aging

If we have trouble meditating at first, that’s okay. It happens to all of us. Even if we find ourselves wondering if we’re meditating correctly, don’t forget: they’re just thoughts.

Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose.

However, social bias isn’t the only kind of mental bias mindfulness appears to reduce. For example, several studies convincingly show that mindfulness probably reduces sunk-cost bias, which is our tendency to stay invested in a losing proposition. Mindfulness also seems to reduce our natural tendency to focus on the negative things in life. In one study, participants reported on their general mindfulness levels, then briefly viewed photos that induced strong positive emotion (like photos of babies), strong negative emotion (like photos of people in pain), or neither, while having their brains scanned. More mindful participants were less reactive to negative photos and showed higher indications of positive feeling when seeing the positive photos. According to the authors, this supports the contention that mindfulness decreases the negativity bias, something other studies support, too.

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When we start to feel bored, restless, or doubtful during practice, we can easily remind ourselves of our intention. It can be the motivation we need to keep our commitment.

The Headspace app has hundreds of guided exercises to help you build your practice. Start by searching these three healing music meditations to help you start a meditation practice. A happier, healthier you is a few breaths away.

Meditation doesn’t require much. But it’s easiest to get started knowing these meditation basics:

Em nenhum lugar este homem pode encontrar um retiro mais calmo ou Muito mais tranquilo do de que em sua própria alma. - Marco Aurélio