Research shows that when we turn to pain and discomfort, we can experience less. In addition, Ed Heliwell offers meditation for mind -making when things get difficult.
Mental research has shown the benefits of existing, and has shown the benefits of slowly approaching the difficulty. Prevention of mind -based rails (MBRP) trains people with drug addicts so that they want to take care of their desires mentally, try to engage them, avoid them or try to defeat them, rather than desire to have their desires.
Staying Science
In a major MBRP trial, mind -blowing patients treated the drugs in comparison to those who were treated from the point of view of academic behavior, and the drug and a control group that participates in psychological education groups significantly less. The authors of the study have concluded that brainstorming was the most successful point of view, especially during the long -term, as it enabled patients to cope with and cope with the adverse effects associated with the negative effect. ” Similar studies with smokers have shown that mentality training, like the standard elimination program of smoking, is more than five times effective, such as measuring cigarettes after four months (31 % compared to 6 %). Another research suggests that mind -blowing people are more capable of tolerating their problems rather than reacting harmful ways.
There are benefits of being physically, and emotional, discomfort. Fedeel Zidan and colleagues suggest that meditation exercises are related to mental changes that indicate and reflect a change in relationships with people’s experience and pain. Meditation primary superstosis shows the activity (an area involved in registering pain) and increasing activity in the three sectors involved in pain rules. When they turn back to pain, people report that they experience less, and their resistance is usually reduced. They may not be so trapped in negative stories and ridiculous reactions that are with pain but do nothing to stop it (and, really, can increase the impression of the mind). This is the reason why people with chronic conditions have reported a reduction in pain after mental training, though they are still suffering from the disease.
When they turn back to pain, people report that they experience less, and their resistance is usually reduced.
As far as 1971 is concerned, Robert Walis and Herbert Benson found that meditation reduced the activity in the sympathetic nervous system, which controls the reaction of “fighting or flight”. Recently, Amigadla has been shown to attend a mind -making course to reduce the activity and the volume of brown substances. Minding training also has to be thickened in some parts of the frontal cortex. The contacts between Amigadala and other parts of the brain weaken after mind -making training.
A part of the pre -frontal cortex affiliated with the stress regulations is the previous Senglaet Casta (ACC). Poor ACC function is associated with rapid behavior and mental instability – which are common in both people who are under pressure. Experienced meditation shows more activity in the ACC and better activity of stress. During difficult conditions, self -management capacity can be very trained at a very young age. A study that traced a group of pre -school children who participated in the mind -making program within six months, which said they were less impressive (more capable) than a group of children who did not receive training.
The benefits of tilt in discomfort
The process of mentally describing unpleasant experiences can have a positive impact on the level of stress. In one study, people were asked to walk and try to touch the transitula directly for fear of spiders. Some were invited to assure themselves as soon as they approached the spider, while others were advised to remove themselves from what they were trying to do. A third group was encouraged to admit and turn to their fears, saying: “I am afraid of a great ugly spider.” Members of this third group – those who were openly feared – got closer to Tranutola, was least worried about the experience, and at least there were sweaty palms.
Staying in front of difficulties has a significant impact on welfare. In the study of the wandering brain of the Met Killings Worth, he has noticed that when they engage in their minds, people are less happy, even when they are engaged in an activity that we usually call it unpleasant. Therefore, for example, although most people do not want to travel, they are happy if they turn to travel experience rather than walk away from their minds. Other studies suggest that the purpose of avoiding stress increases the long -term risk of depression. On the contrary, if we see stress as a normal, helpful indicator-in which we can handle and from which we can learn-rather than something to eliminate, we are more likely to have good health and emotional fitness.
Try this 15 -minute guided mind -making meditation
When you have established a stable foundation with breath and body mentality, you may experience being inclined to difficulty.
Sometimes our experience is painful and difficult. And we can do very little or nothing about the cause of pain or difficulty. In these cases, we can be able to work with what is happening with the skills of our relationship with him. Most of us have a habit to try to get away from problems or get rid of unpleasant events. Unfortunately, this often increases our feeling of stress, because if the pain is already there, you cannot get rid of it by trying to run away from it. In the practice of brainstorming, we gently experience this habit slowly towards the difficult experiences that come into our meditation.
This exercise is usually done in small quantities first. Preferably working with difficulties that are unlikely. It is important to remember how you perform this experience. You may come back to the mind of breathing as an anchor at any time or if you need it, you need to be kind to yourself.
Note that this exercise includes longer intervals of complete silence for reflection and presence. If you want more time, feel free to stop recording as you go.
- Start in a dignified sitting currency. Straight, stable, ground. Feeling foot on the floor, down on the chair, the spine was dropped by the shoulders. Feel the open heart feeling on the chest, the muscles feel tanned, concentrated, breathe in the abdomen. Focusing on the feelings of breath as it goes in and out. To be with breath. Being in the body.
- And now raising awareness for experience all over the body. Being with the body at the present moment. Allow you to see what you find and come here. Especially to look at the emotions in the body, with which it is more unpleasant and difficult. There may be problems, beating, shading, or hard. Emotions can be a physical or more emotional tone. If it feels helpful in labeling yourself, you can say some words mentally describe the experience: for example anger, pain, or anxiety. Perhaps it is also seeing where you are feeling in the body.
- Now you are inviting you to experience your attention to a region of more intense sensation.. Refer to intensity. Take interest in changes in the features and feelings of the moment. What does intensity increase or decrease? What is the shift in location or structure? As much as you can, to live with the direct experience of sensation and to give any ideas to any kind of thought or mind in the background of what is happening to any kind of thought. The result of any kind needs to be left here or the need to try to change anything. Just turning towards what is happening slowly. And see what happens without an agenda. Riding on the waves of the experience, momentarily.
- If you like you can offer a feeling of breathing with feelingsFeeling them together with the growing breath and falling. Breathing with emotions, breathing with emotions.
- Note: Is there any impressive to resist or stretch? You may be attracted to your thoughts. Rumors may be disturbed or disturbed. You may be trying to try to solve your thoughts or problems or decide whether to succeed or fail, whether the severity decreases or changes. As much as you can, see if you can add these reactions to your focus, allows them to experience space with the senses themselves.
- If it feels too much to do this, it is always okay to breathe or to stop the body’s mentality or to stop practicing for time.. Soft is important here and when you try it, there are no right or wrong things to happen. When you draw your attention in a region of difficulties, only to be interested in moving, seeing the experience and allowing it to be aware of it without need to do anything else.
- And now experiment if you feel fine with breathing in the region of intensity. To further open the breath feelings and to keep the feeling of gentleness on the outdoors, allowing them to go. It is not to try and change what is happening, but to present a skilled relationship with it. Is flowing with it. Allow it, allow it. Breathing in the breathing emotions, breathing out of them, softening, allowing, allowing, allowing them.
- To exist with intensity only as long as it feels managed for you. If you like, you can gently turn your attention from it and then go back to the intensity when you work every time you work with your attention and out. Invite you like a laboratory scientist. Be interested in what happens rather than looking for a special result. When you feel right for you when you come back to the breath or body’s mind.
