Can mindfulness lower your cancer risk?

Mindfulness is the simple practice of paying attention to the present moment. It can make you feel less stressed and more focused on each task you do.

And mindfulness can help you sustain a healthy lifestyle, too. That's great news for those of you who would like tolower your cancer risk.

心灵支持各种健康选择，包括healthy eating和锻炼更多。

那么你怎么能培养思想？这是什么想法是什么？

“我的经历是，正念增加了自我意识。我更加意识到我正在发生的事情以及我需要的东西，“说Kathrin Milbury，博士。，MD安德森行为科学系副教授。“And one of the simplest aspects of practicing mindfulness is mindful breathing.”

令人兴奋的呼吸

要迈出一步，你所要做的就是每天坐在很短的时间里，并专注于你的呼吸。你可以每天称它为冥想.

选择舒适的坐姿，设置一个定时器5分钟，注意呼吸呼吸的感觉。

“这令人震惊的呼吸练习使我们与我们的身体联系，并随着现在的时刻，”米尔伯里说。

During mindful breathing, your mind does not have to be a blank slate. It means you don’t get involved in your thoughts. You let them pass by without adding any judgement or analysis. You watch the thought-train drive past.

“Just five minutes of breathing in and out seems almost too simple to have any kind of benefit, but it is actually one of the most effective techniques for slowing down and relaxing,” says Milbury.

忠诚的好处

If you can commit to five minutes of mindful breathing every day, the effects can spread throughout your life. Here are some benefits of this kind of meditation:

It can boost your productivity.Just five minutes of mindfulness each morning can help you get more done throughout the day because you get less distracted. You can concentrate better on the task at hand.

“人们开始更放松，往往在一天中剩下的时间更加集中，”米尔伯里说。

它可以帮助平衡你的emotions.We can’t always control our environment but we can control our response to it. Mindfulness practice can help you keep impulsive responses to a minimum.

“有时如果我们受到压力，我们可能会说或做我们不想的事情，”米尔伯里说。“谨慎的冥想帮助我们在困难的情况下保持冷静，并以对自己更真实的方式回应。”

它可以帮助您做出更好的选择。Mindfulness increases self-awareness, which can have a big impact on our decisions.

MD安德森高级思想/身体干预专家Rosalinda恩格尔能够克服暴饮暴食与她的思想练习。

“For me the key was to understand why I over ate,” says Engle. “It’s like water settling in a glass. Once you wait for everything to become still, you can more clearly see what is going on.”

Through mindfulness, Engle came to understand that she was afraid she would not have enough food because she grew up as one of five children.

“我正在吃东西，好像去桌子时没有什么，”恩格尔说。“我教导自己，以至于当我有一种零食时，我可以让它变得小而真正享受它，而不担心就没有足够了。”

You may sleep better.心灵呼吸不必在早上进行。您可能会发现在当天晚些时候更轻松地查找时间。睡前前呼吸可以让你休息一下。

“夜间可能是一天的一个优秀的时光，特别是如果你有麻烦睡眠，“米尔伯里说。

Overcoming mindfulness challenges

朝着谨慎行事时，这是一个最大的挑战是每天练习。

“开始小，即使只是一分钟，”米尔伯里说。“将其放在日历上，设置警报并提交执行此操作。如果你错过了一天，你可以在第二天再次开始。“

完成后，您可以扩展到五分钟或更长时间。如果你觉得自己的思想在你冥想时挤满了想法，不要沮丧。

“关键是不生气，而是继续练习让想法走，”米尔伯里说。“冥想仍然有利于和随着时间的推移，它将导致改善的重点和压力减轻。”

有时冥想可以引导你记住过去可能困难的情绪或情况。米尔伯里建议与一个支持性的朋友或日记谈话，如果需要，从心理学家或顾问获得专业帮助。这可能意味着你可以继续得到心情的好处。

“谨慎是开始健康生活的绝佳方式，而不仅仅是由身体健康，而是社会和心理健康，”米尔伯里说。“它允许我们过大生活，因为我们做出了更加有意识的选择，并重新学习如何注意给我们快乐的小事。”