{"id":5495,"date":"2016-08-10T20:48:39","date_gmt":"2016-08-10T20:48:39","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5495"},"modified":"2016-08-16T20:34:04","modified_gmt":"2016-08-16T20:34:04","slug":"como-viver-o-momento-presente-6-maneiras-simples-de-praticar-a-atencao-plena","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/08\/10\/como-viver-o-momento-presente-6-maneiras-simples-de-praticar-a-atencao-plena\/","title":{"rendered":"Como Viver o Momento Presente: 6 Maneiras Simples de Praticar a Aten\u00e7\u00e3o Plena"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5498\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/08\/10\/como-viver-o-momento-presente-6-maneiras-simples-de-praticar-a-atencao-plena\/reciclar-1000785_960_720\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?fit=727%2C720&amp;ssl=1\" data-orig-size=\"727,720\" data-comments-opened=\"1\" data-image-title=\"recycle-1000785_960_720\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?fit=727%2C720&amp;ssl=1\" class=\"alignnone size-full wp-image-5498\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/08\/recycle-1000785_960_720.jpg?resize=727%2C720&#038;ssl=1\" alt=\"reciclar-1000785_960_720\" width=\"727\" height=\"720\" \/><\/p>\n<p>Parece que nos \u00faltimos anos, todos t\u00eam falado sobre os benef\u00edcios da aten\u00e7\u00e3o plena. Mas o que \u00e9 exatamente a aten\u00e7\u00e3o plena e como voc\u00ea pode se beneficiar ao pratic\u00e1-la no seu dia a dia? A aten\u00e7\u00e3o plena \u00e9 a pr\u00e1tica de... <a href=\"http:\/\/www.wildmind.org\/applied\/daily-life\/what-is-mindfulness\" target=\"_blank\">foco intencional<\/a> e a arte de estar presente no momento. \u00c9 frequentemente usada como t\u00e9cnica terap\u00eautica e inclui a aceita\u00e7\u00e3o plena dos pr\u00f3prios pensamentos, emo\u00e7\u00f5es e experi\u00eancias, livre de julgamentos sobre n\u00f3s mesmos e sobre os outros.<\/p>\n<p><strong>Por que praticar a aten\u00e7\u00e3o plena? <\/strong><\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12883106\" target=\"_blank\">Praticando medita\u00e7\u00e3o mindfulness<\/a> Foi constatado que mesmo por um curto per\u00edodo de tempo, o uso da subst\u00e2ncia traz benef\u00edcios para o c\u00e9rebro e o sistema imunol\u00f3gico. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22363278\" target=\"_blank\">Outro estudo<\/a> Descobriu-se que &quot;a medita\u00e7\u00e3o mindfulness pode alterar a efici\u00eancia da aloca\u00e7\u00e3o de recursos cognitivos, levando a uma melhor autorregula\u00e7\u00e3o da aten\u00e7\u00e3o&quot;, indicando benef\u00edcios potenciais para aqueles que sofrem de TDAH ou outras condi\u00e7\u00f5es que afetam a mem\u00f3ria, a concentra\u00e7\u00e3o e a capacidade de foco, ou para aqueles que desejam melhorar nessas \u00e1reas.<\/p>\n<p><a href=\"http:\/\/greatergood.berkeley.edu\/images\/uploads\/Keng_Review_of_studies_on_mindfulness.pdf\" target=\"_blank\">Outras pesquisas<\/a> Estudos demonstraram que a aten\u00e7\u00e3o plena contribui para diversos efeitos psicol\u00f3gicos positivos, como maior bem-estar, menor reatividade emocional e melhor regula\u00e7\u00e3o comportamental. Ela tamb\u00e9m pode ajudar a energizar voc\u00ea para atividades f\u00edsicas, como praticar esportes ou malhar na academia. Por fim, a aten\u00e7\u00e3o plena pode ajudar voc\u00ea a dormir melhor. <a href=\"http:\/\/www.health.harvard.edu\/blog\/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726\" target=\"_blank\">aliviando os fatores subjacentes<\/a> que contribuem para a ins\u00f4nia, como estresse, ansiedade e depress\u00e3o. E quando voc\u00ea dorme melhor, consegue ter um desempenho melhor durante o dia.<\/p>\n<p>&nbsp;<\/p>\n<h2>Passos simples para praticar a aten\u00e7\u00e3o plena<\/h2>\n<p><strong>1. Fa\u00e7a apenas uma coisa de cada vez, e fa\u00e7a-a lenta e deliberadamente.<\/strong>.<\/p>\n<p>Isso tamb\u00e9m significa <a href=\"http:\/\/www.rd.com\/health\/wellness\/10-steps-to-mindfulness\/\" target=\"_blank\">fazendo menos<\/a>, o que permite que voc\u00ea se concentre mais nas tarefas \u00e0s quais dedica seu tempo.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2. Escreva <a href=\"http:\/\/www.thewellnessbucket.com\/how-to-identify-your-priorities-take-immediate-action-so-that-youre-successful-everyday\/\" target=\"_blank\">Anote suas tr\u00eas principais prioridades para cada dia.<\/a> no in\u00edcio do dia.<\/strong><\/p>\n<p>Ao priorizar e documentar suas tarefas mais importantes, voc\u00ea pode libertar sua mente dos pensamentos e preocupa\u00e7\u00f5es constantes que o atormentam o dia todo sobre se est\u00e1 cumprindo as obriga\u00e7\u00f5es mais importantes.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3. Pratique medita\u00e7\u00e3o mindfulness e t\u00e9cnicas de relaxamento.<\/strong>.<\/p>\n<p>Existem diversas abordagens \u00e0 medita\u00e7\u00e3o que podem ajud\u00e1-lo a desenvolver maior aten\u00e7\u00e3o plena. T\u00e9cnicas de medita\u00e7\u00e3o e relaxamento podem ajud\u00e1-lo a aprender a se desapegar e aceitar seus pensamentos e experi\u00eancias, bem como os das pessoas ao seu redor.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4. Aprenda a <a href=\"http:\/\/www.mindful.org\/how-do-i-bring-more-mindfulness-into-my-life\/\" target=\"_blank\">restrinja seu foco<\/a> e preste aten\u00e7\u00e3o \u00e0 sensa\u00e7\u00e3o da sua respira\u00e7\u00e3o.<\/strong>.<\/p>\n<p>Essa t\u00e9cnica \u00e9 \u00fatil para mudar de perspectiva e redefinir sua atitude quando voc\u00ea estiver se sentindo frustrado ou confuso.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5. Encontre uma forma de canalizar sua energia criativa.<\/strong><\/p>\n<p>Diz-se que a aten\u00e7\u00e3o plena melhora <a href=\"https:\/\/www.sciencedaily.com\/releases\/2012\/04\/120419102317.htm\" target=\"_blank\">criatividade<\/a>, E essas atividades criativas tamb\u00e9m podem te ajudar a se tornar mais consciente. Canalizar sua energia criativa para a pintura, escrita, dan\u00e7a ou alguma outra forma de arte pode te ajudar a liberar tens\u00f5es, aliviar o estresse e melhorar seu bem-estar geral.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>6. Permita-se sonhar acordado. H\u00e1 valor em n\u00e3o fazer nada e deixar a mente vagar.<\/strong><\/p>\n<p>Na verdade, dedicar alguns minutos para deixar sua mente vagar livremente pode ser incrivelmente poderoso. Pesquisadores da <a href=\"https:\/\/labs.psych.ucsb.edu\/schooler\/jonathan\/research\/mind-wandering\" target=\"_blank\">Laborat\u00f3rio Meta da UCSB<\/a> Foram encontradas evid\u00eancias que sugerem que &quot;devaneios podem possibilitar opera\u00e7\u00f5es cognitivas prospectivas que provavelmente ser\u00e3o \u00fateis \u00e0 medida que os indiv\u00edduos lidam com suas vidas di\u00e1rias&quot;. Se voc\u00ea tiver acesso a uma piscina, pode ser muito relaxante mergulhar na \u00e1gua e deixar seus pensamentos o levarem aonde quiserem (n\u00e3o faz mal nenhum). <a href=\"http:\/\/www.intheswim.com\/eGuides\/burning-calories-in-the-pool\" target=\"_blank\">queimar algumas calorias <\/a>Enquanto estiver l\u00e1, tamb\u00e9m pode deixar sua mente vagar por alguns minutos ou simplesmente n\u00e3o fazer nada e &quot;estar presente&quot; para recarregar as energias e enfrentar as tr\u00eas principais prioridades que voc\u00ea anotou para o dia.<\/p>\n<p>Mindfulness \u00e9 mais do que simples medita\u00e7\u00e3o; \u00e9 um estilo de vida. A pr\u00e1tica da mindfulness exige dedica\u00e7\u00e3o e pode ser \u00fanica para cada indiv\u00edduo, mas buscar um estilo de vida mais consciente pode oferecer benef\u00edcios imensos para quem se compromete com ela. Com tantas maneiras de praticar mindfulness, algumas mudan\u00e7as simples na sua rotina di\u00e1ria e na sua abordagem \u00e0 vida podem gerar transforma\u00e7\u00f5es significativas no seu bem-estar psicol\u00f3gico.<\/p>\n<p>Paige Johnson se descreve como uma &quot;nerd&quot; do fitness. Ela tem paix\u00e3o por muscula\u00e7\u00e3o. Al\u00e9m do levantamento de peso, ela \u00e9 entusiasta de ioga, ciclista \u00e1vida e adora explorar trilhas com seus cachorros. Ela gosta de escrever sobre sa\u00fade e fitness para <a href=\"http:\/\/learnfit.org\/\" target=\"_blank\">LearnFit.org<\/a><\/p>\n<p>Imagem via <a href=\"https:\/\/pixabay.com\/en\/recycle-practice-circulate-symbol-1000785\/\" target=\"_blank\">Pixabay<\/a> por johnhain<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>&nbsp; It seems in the past few years, everyone is touting the benefits of mindfulness. But what is mindfulness exactly, and how can you benefit from being more mindful in your daily life? Mindfulness is the practice of intentional focus and the art of being present in the moment. It\u2019s often used as a therapeutic [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[2007],"tags":[6197,5004,116588,2616],"class_list":["post-5495","post","type-post","status-publish","format-standard","hentry","category-musings","tag-meditation","tag-mental-health","tag-mindfulness","tag-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Live in the Moment: 6 Simple Ways to Practice Mindfulness - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/08\/10\/como-viver-o-momento-presente-6-maneiras-simples-de-praticar-a-atencao-plena\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Live in the Moment: 6 Simple Ways to Practice Mindfulness - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"&nbsp; It seems in the past few years, everyone is touting the benefits of mindfulness. 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Sente-se em algum lugar, repita a frase e concentre-se nela ou na sua respira\u00e7\u00e3o. Sempre que sua aten\u00e7\u00e3o se desviar da respira\u00e7\u00e3o ou do mantra\/frase\u2026","rel":"","context":"In &quot;Musings&quot;","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/reflexoes\/"},"img":{"alt_text":"yoga crete","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/08\/crete.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":14364,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/12\/17\/notas-do-podcast-do-laboratorio-huberman-sobre-como-aumentar-a-forca-de-vontade-e-a-tenacidade\/","url_meta":{"origin":5495,"position":1},"title":"Laborat\u00f3rio Huberman \u2013 Notas do Podcast \u2013 Aumente a For\u00e7a de Vontade e a Tenacidade","author":"Dave","date":"Dezembro 17, 2023","format":false,"excerpt":"Este v\u00eddeo\/podcast \u00e9 sobre como aumentar sua for\u00e7a de vontade e tenacidade. Como o t\u00edtulo sugere! Resumo: Tenacidade e for\u00e7a de vontade podem ser recursos limitados. Isso \u00e9 semelhante \u00e0 &quot;fadiga decis\u00f3ria&quot;. 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