Skip to content

The Harvard Gazette

With mindfulness, life’s in the moment楚雄福泰合商贸有限公司

两个人啪嗒啪嗒视频在线观看 Biology without borders 百色谦金东机械有限公司

Health & Medicine 佛山弘欣高设备有限公司

小草免费视频观看播放 视频

Health & Medicine 西昌春昌多服务有限公司

Illustration by Kathleen M.G. Howlett


Second of two parts

On a cold winter evening, six women and two men sat in silence in an office near Harvard Square, practicing mindfulness meditation.

Sitting upright, eyes closed, palms resting on their laps, feet flat on the floor, they listened as course instructor Suzanne Westbrook guided them to focus on the present by paying attention to their bodily sensations, thoughts, emotions, and especially their breath.

“Our mind wanders all the time, either reviewing the past or planning for the future,” said Westbrook, who before retiring last June was an internal-medicine doctor caring for Harvard students. “Mindfulness teaches you the skill of paying attention to the present by noticing when your mind wanders off. Come back to your breath. It’s a place where we can rest and settle our minds.”

The class she taught was part of an eight-week program aimed at reducing stress.

Studies say that eight in 10 Americans experience stress in their daily lives and have a hard time relaxing their bodies and calming their minds, which puts them at high risk of heart disease, stroke, and other illnesses. Of the myriad offerings aimed at fighting stress, from exercise to yoga to meditation, mindfulness meditation has become the hottest commodity in the wellness universe.

Suzanne Westbrook, a retired internal-medicine doctor, taught an eight-week program that focused on reducing stress. Rose Lincoln/Harvard Staff Photographer

Modeled after the Mindfulness-Based Stress Reduction program created in 1979 by Jon Kabat-Zinn to help counter stress, chronic pain, and other ailments, mindfulness courses these days can be found in venues ranging from schools to prisons to sports teams. Even the U.S. Army recently adopted it to “improve military resilience.”

Harvard offers several mindfulness and meditation classes, including a spring break retreat held in March for students through the Center for Wellness and Health Promotion. The Office of Work/Life offers programs to managers and staff, as well as weekly drop-in meditation sessions on campus, online guided meditation resources, and even a meditation phone line, 4-CALM (at 617.384.2256).

“We were tasked to find ways for the community to cope with stress. And at the same time, so much research was coming out on the benefits of mindfulness and meditation,” said Jeanne Mahon, director of the wellness center. “We keep offering mindfulness and meditation because of the feedback. People appreciate to have the chance for self-reflection and learn about new ways to be in relationships with themselves.”

More than 750 students have participated in mindfulness and meditation programs since 2012, said Mahon.

Part of mindfulness’ appeal lies in the fact that it’s secular. Buddhist monks have used mindfulness exercises as forms of meditation for more than 2,600 years, seeing them as one of the paths to enlightenment. But in the Mindfulness-Based Stress Reduction program, mindfulness is stripped of religious undertones.


Mark Dennis (from left), Kelly Romirowsky, and Ayesha Hood practice meditation. Metta McGarvey (not pictured) teaches the practice of mindfulness, a workshop for educators inside the Gutman Conference Center.

Kris Snibbe/Harvard Staff Photographer.

Mindfulness’ popularity has been bolstered by a growing body of research showing that it reduces stress and anxiety, improves attention and memory, and promotes self-regulation and empathy. A few years ago, a study by Sara Lazar, a neuroscientist and assistant professor of psychology at Harvard Medical School (HMS) and assistant researcher in psychiatry at Massachusetts General Hospital, was the first to document that mindfulness meditation can change the brain’s gray matter and brain regions linked with memory, the sense of self, and regulation of emotions. New research by Benjamin Shapero and Gaëlle Desbordes is exploring how mindfulness can help depression.

The pioneer of scientific research on meditation, Herbert Benson, extolled its benefits on the human body — reduced blood pressure, heart rate, and brain activity — as early as 1975. He helped demystify meditation by calling it the “relaxation response.” Benson is director emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital and Mind/Body Medicine Distinguished Professor of Medicine at HMS.

In the 1980s, mindfulness had yet to become a buzzword, recalls Paul Fulton, a clinical psychologist who has practiced Zen and insight meditation (vipassana) for more than 40 years. In the mid-1980s, when he was working on his doctoral dissertation on the nature of “self” among Buddhist monks, speaking of mindfulness in a medical context among scientists was “disreputable,” he recalled.

“Gradually because of the research, it became chic, no longer disreputable,” said Fulton, a lecturer in psychology in the Department of Psychiatry at HMS and co-founder of the Institute for Meditation and Psychotherapy. “And now you can’t step a foot out of the house without being barraged by mindfulness.”

Melanie Denham, head coach of Harvard women’s rugby team, recently attended a mindfulness workshop, intrigued by the idea of incorporating the techniques into her players’ training regimen to help them cope with the pressures of “expectation and performance.”

“In and out of the classroom, these student-athletes are immersed in a highly competitive culture,” said Denham. “This is stressful. This kind of training can develop a more-skillful mind and a sense of focus and well-being that can help them better maintain control and awareness of their thoughts, emotions, and presence in the moment.”

The growing interest in the field is reflected in Harvard’s course catalog. This spring, Lazar is teaching “Cognitive Neuroscience of Meditation,” Ezer Vierba leads an expository freshmen writing course on “Buddhism, Mindfulness, and the Practical Mind,” and Metta McGarvey teaches “Mindfulness for Educators” at the Graduate School of Education.

Due to high demand, McGarvey, who holds a doctorate in human development and psychology, teaches a three-day workshop for educators. It offers tools to enhance their work and their focus through breathing practices and self-compassion exercises.


  • 景洪晶全百机械有限公司

    Find a quiet space. Using a cushion or chair, sit up straight but not stiff; allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side.

  • 海东中皇大服务有限公司

    Close your eyes, take a deep breath, and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath notice the coolness as it enters and the warmth as it exits. Don't control the breath but follow its natural flow.

  • 南充耀洪进商贸有限公司

    Thoughts will try to pull your attention away from the breath. Notice them, but don't pass judgment. Gently return your focus to your breath. Some people count their breaths as a way to stay focused.

  • 南宫恒飞高商贸有限公司

    A daily practice will provide the most benefits. It can be 10 minutes per day, however, 20 minutes twice a day is often recommended for maximum benefit.

“A lot of them are working in really tough environments, with all kinds of pressures,” said McGarvey. “The rates of burnout in some of the more challenging environments are very high.”

Ayesha Hood, a police officer from Baltimore who is interested in running a day care center, attended McGarvey’s workshop last fall, and found it helpful. “As a police officer, I live in high stress, and as a public servant, I tend to neglect myself,” she said. “I want to calm myself and be conscious about it.”

Christine O’Shaughnessy, a former investment bank executive who lead workshops at Harvard, said, “All day we’re bombarded with social media, colleagues, work, children, etc. We don’t have time to spend it in quiet reflection. But if you practice it at least once a day, you’ll have a better day.”

To skeptics who still view mindfulness as hippie-dippy poppycock, O’Shaughnessy has four words: “Give it a try.” When she first signed up for a mindfulness workshop in 1999, she said she was skeptical too. But once she realized she was becoming calmer and less stressed, she converted. She eventually quit her job and became a mindfulness instructor. (She recently launched a free meditation app.)

“Doing mindfulness is like a fitness routine for your brain,” she said. “It keeps your brain healthy.”


Metta McGarvey teaches the practice of mindfulness, a workshop for educators inside the Gutman Conference Center.

Kris Snibbe/Harvard Staff Photographer

Mindfulness practitioners admit the practice can offer challenges. It requires consistency because its effects can be better felt over time, and discipline to train the wandering mind to keep coming back to the present, without judgment. A 2014 study said that many people would rather apply electroshocks to themselves than be alone with their thoughts. Another study showed that most people find it hard to focus on the present and that the mind’s wandering can lead to stress and even suffering.


When science meets mindfulness马尔康美欣欣机械有限公司

Researchers study how it seems to change the brain in depressed patients

Mindfulness over matters平顶山合富义服务有限公司

Using meditation techniques in classrooms can boost clarity and learning, Kabat-Zinn says

Building calm into the day黄山欣庆华设备有限公司

Mindfulness meditation programs help students decompress

Eight weeks to a better brain上海利东聚商贸有限公司

Meditation study shows changes associated with awareness, stress

Despite the rising acceptance of mindfulness, many people still think the practice involves emptying their minds, taking mini-naps, or going into trances. Beginners often fall asleep, feel uncomfortable, struggle with difficult thoughts or emotions, and become bored or distracted. Adepts recommend practicing the process in a group with an instructor.

After the training session led by Westbrook, one participant said she couldn’t stop thinking about what was for dinner during the meditation practice; others nodded in agreement. Westbrook reassured her, saying that mindfulness is not about stopping thoughts or emotions, but instead about noticing them without judgment. Mindfulness builds resilience and awareness to help people learn how to ride life’s ups and downs and live happier and healthier lives, said Westbrook, who, after helping heal the bodies of thousands of patients in 36 years as a doctor, plans to devote her second career to caring for people’s spirits and souls, maybe as a chaplain.

“Mindfulness is not about being positive all the time or a bubblegum sort of happiness — la, la, la,” she said. “It’s about noticing what happens moment to moment, the easy and the difficult, and the painful and the joyful. It’s about building a muscle to be present and awake in your life.”

For more information about the Mindfulness & Meditation program at Harvard University, visit its website. For a list of spring courses for Harvard faculty and staff, visit the Mindfulness at Work Program website.





日本人做真爱高清视频 草莓视频app下载最新版污 麻豆传媒在线观看视频 两个人 视频 免费 富二代短视频appf2 四虎影视永久在线精品 想他好多年1v1 磁力天堂torrent 名优馆下载路径 麻豆影视在线观看 快猫记录世界记录你 国产人妖专区在线视频 慢猫软件app下载 富二代app官网国产污 深爱视频在线观看 欧美精品高清在线观看 日本一道高清视频二区 japaneseman和中老年 91香蕉app官网 芭乐视频黄 无收费多少无收费看污网址 明星换脸自慰喷潮 葵つかさ中文字幕在线观看 乱伦电影 国产美女主播直播全集 成事在人电影免费观看 银杏APP 污软件免费 swag视频网站网在线 秋霞三级理伦免费观看 葵つかさ中文字幕在线观看 一本久道视频无线视频 太极3:巅峰在望 在线观看 亚洲 综合 欧美在线 精品 痴汉电车动漫 桑田实喂奶在线观看 柠檬社区 青青青在现线久2019 成人抖音版短视频app污 免费女人光着全身直播 麻豆在线视频观看传媒 xy21app黄瓜下载 芭乐app-草莓app黄下 花心社区ios污 妈妈今天是你的人视频 斗罗大陆小舞喷水视频 72966b,con樱桃直播app下载 人妻斩村上凉子 宝贝你的奶可真大给我吃 桑田实喂奶在线观看 3D肉蒲团 mature 成熟的熟妇 虎头鹰视频 蝶恋花APP 麻豆传媒的官网是多少 爱情论坛观路线1免费 草莓视频app下载罗志祥污 小蜜桔app在线观看 茄子视频破解永久 年轻女教师6在线播放 男女性高爱潮视频很黄很色 欧美13一14sexvideo 一射到底 被老外一个接一个玩 国产精品在线播放 年轻人的免费影院 强奸电影 明星换脸自慰喷潮 青木玲哺乳中文字幕在线观看 日本一道高清视频二区 向日葵视频app污视频在线观看免费 丝瓜视频下载APP 草莓污app下载 哈哈操 向日葵视频下载app视频免费 向日葵成视频人app污片在线 爱暖暖视频免费视频播放 伊人综合在线 麻豆国内剧情AV在线 久久热国产视频 可以试看一分钟做受视频链 汤姆电影免费视频 快播视频 金发美女大战黑大长吊 app芭乐视频带你另眼看世界 十三至十五的一次开处免费 丝瓜视频官网app 抽搐一进一出gif试视频 在线播放中文字幕乱码 欧美精品高清在线观看 芊芊视频影视 丝瓜视频app免费下载 下载菠萝视频app免费 玉蒲团在线观看伦理 免费女人光着全身直播 蜜柚app下载网址 爱情岛论坛首页 女子张腿男子桶视频6免费 蜜柚app直播下载 视频 蝶恋直播app 小狐狸app在线下载 一进一出抽搐免费观看gⅰf 6080yy手机理论中文字幕 色啦啦在线播放 app芭乐视频带你另眼看世界 男女做爱视频免费 菠萝蜜app视频最新免费观看 男生和女生那个对那个,免费可以看的 年轻人手机里面的视频 日本无吗无卡v清免费dv卡 手机在线观看 超pen个人视频97 色啦啦在线播放 抽搐一进一出gif试看视频免费 香蕉女郎在线观看 把女朋友水弄出来视频 皮皮龟电视剧在最线观看 mature 成熟的熟妇 5 三 X 5 · M jjzzjjzz 本色视频软件下载 百度网盘 手机在线小视频 4tube4在线观看 男女性高爱潮视频很黄很色 两个人免费视频 免费直播网站 -app下载 麻豆剧情AV在线看 番茄直播 如何进入红猫大本营 苍井影院 斗罗大陆漫画完整免费 烈火动漫动画为什么看不了 今晚老师让你桶个够 视频 2020年宜家16分钟百度网盘 日BB 茄子视频在线下载APP污 爱滋初体验日本 毛色毛片免费观看 急什么妈妈不是不给你日 斗罗大陆小舞喷水视频 japaneseman和中老年 老汉吃嫩草开花苞 办公室的女秘在线观看 XX 日本XX免费完整网站 茄子视频在线下载APP污 欧美亚洲精品真实在线 把女朋友水弄出来视频 中文字幕乱码视频32 橘梨纱AV在线观看 九九影院 mature 成熟的熟妇 国产素人综合在线视频 www.5.app香蕉 国产91熟女人妻在线观看 欧美在线videosexo18 蜜桃app污 蜜柚3视频app直播下载 妈妈的朋友9 豆奶短视频下载2.2.3 男女性高爱潮粉色视频 快猫视频 国产亚洲日韩欧美看国产 日产a在线播放 风流少妇野外精品视频 两个人免费视频 2020国精品产露脸偷拍视频 神秘电影 -日本-第1页 麻豆传媒国语剧情在线视频 肉欲野外温泉在线看无码 淫荡人妻 银杏APP 拔擦拔擦永久华人免费 试看120秒小视频动态图 女人与公拘交的视频www 乱子伦一级在线观看 天天看高清视频 456亚洲影院在线观看 工口里番全彩无肉码3d 女朋友的妈妈2中语观看线观高清兔费线韩国好 向日葵视频下载app免费观看 偷女厕所在线观看 柠檬TV 四虎影院2019 老司机福利ae精品视频 善良的小峓子2 善良的小峓子2 老外粗猛长爽的视频 草莓视频app下载罗志祥污 8x8x海外华人免费纹身 抽搐一进一出gif试视频 av成人在线观看 老外粗猛长爽的视频 芭乐成视频人app免费下载 蘑菇2app下载 年轻的小峓子5韩剧 md.pub麻豆传媒 中国人电影免费高清观看 中国videoses18 老汉吃嫩草开花苞 蜜柚软件下载 水滴摄像头客厅小两口 台湾swag高清在线观看 99re6热线在线观看 2020国拍自产初高中生免费 欧美性色黄大片 爱情岛爱情亚洲品质 2828电影 蜜桔视频app免费下载安装 男生的机插曲女人APP软件下载安装 杨贵妃三 片完整 野草社区在线观看免费视频 貔貅直播app下载 中国videoses18学生牛 无码专区6080yy电影 被老外一个接一个玩 桔子直播app下载安装 2020国产国产精华视频 老司机福利ae精品视频 皮皮龟电视剧在最线观看 扶老二fulao2最新官网下载安卓版 野草影院在线观看免费 日本人做真爱高清视频 黄网站你懂我意思吧! 蜜柚3视频app直播下载 老子在线手机观看视频播放 a无限资源无限看 靠比较件下载免费 5g影院资讯在线年龄确认18 5g影院资讯在线年龄确认18 婬乱免费视频播放 亚洲а∨天堂2019无码 把你的肉饼给我尝一下 巴巴影院 免费男女性高爱潮视频粉网 天天看高清视频 宅男天堂网站在线观看 2828电影 s8加密普通线路 两个人的视频全免费直播 6080yy手机理论中文字幕 成都黑帽门网站 白丝双马尾被疯狂输出 小苹果app下载污yy 向日葵视频污版 桃隐论坛 光棍影院2019手机最新版 婬乱免费视频播放 日韩AV电影 轮奸电影 色老头在线播放在线观看 小草电影网在线观看 女朋友的妈妈2中语观看线观高清兔费线韩国好 丝瓜视频免费 亚洲欧美国产日韩在线高清 美女图片131 榴莲视频人app污 一级A片直播免费国语视频 久草视频在线播放 嘿嘿漫画阅读漫画在线 妈妈的朋友在观看视频 久久热国产视频 本色视频软件下载 百度网盘 在线播放中文字幕乱码 麻豆国内剧情AV在线 亚洲欧美日产综合网通 污污高清完整视频菠萝蜜 一进一出抽搐免费观看gⅰf 金鱼app在线直播 蚂蚁超碰在线 年轻女教师6在线播放 秋葵视频观看男人的加油站 1313电影 四虎影视免费大全在线看 年轻人都看视频 给个网站 柳州莫菁+12部全集视频大全 日本免费一区 拔擦拔擦永久华人免费 向日葵视频app最新污下载 老人下面的几几 女子张腿男子桶视频6免费 mm131美女做爰视频 中国女人province学生 2828电影 四虎影院2019 蝶恋花直播 草莓视频在线观看无线观看 鬼逝绝叫痉挛地狱n0531 被讨厌的公夜袭在线观看 japaneseman和中老年 小草观看免费播放 豆奶视频在线观看破解 豆奶短视频app swag国内怎么登录 精品无吗国产自在现线 男女性高爱潮视频很黄很色 千千影院 男人肌肌放到女人肌肌视频 中文字幕乱码视频32 色色片 ID002 两个人的视频全免费直播 日本一道高清视频二区 6080yy手机理论中文字幕 国产精品夜色视频 名优馆java官方网站服务你的渴望 d2天堂短视频在线观看 亚洲天堂2017 秘密教学 40集 香蕉视频app污版在线观看 小草视频免费观看 丝瓜视下载app 77877a 直播 草莓污app下载 扶老二 台湾swagger 白白色发布嫩草影院 晚上一个人看的视频不要钱也不用 5g影院资讯在线年龄确认18 D高清AV日本一区二区三区 xrk.77向日葵视频app下污 小草视频免费观看 豆奶视频下载安装最新版下载 靠比较件下载免费App 花秀神器为什么不能用了 国内kTv女厕所WC偷窥 橙子直播 老外粗猛长爽的视频 木瓜直播视频 向日葵视频下载app下载安卓免费 跨种族黑人Vs大陆中国妞 md2.pud 麻豆传媒在线 听了会湿的女喘声音 国产系列在线亚洲视频网站 杏吧直播1314tⅴ mature 成熟的熟妇 我要看视频直播 白白色发布嫩草影院 yh1.live樱花直播怎么进不去 蜜桔2视频app下载官网 24个聚合直播平台 草蹓视频官方网站在线观看 男人和女人做个性视频 林海导航烈火动漫 手机版蘑菇视频 小草在线视频观看免费观看下载 向日葵视频下载app视频污版下载 暖暖视频免费高清视频在线观看 倩影app免费下载安装 富二代f2抖音app污版抖音app污 听了会湿的女喘声音 德华影院