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私の旅とimagination

ジョブズも実践 「マインドフルネス」ってどんな効果が?

日本マインドフルネス学会によると、「今、この瞬間の体験に意図的に意識を向け、 評価をせずに、とらわれのない状態で、ただ観ること」と定義されている。

マインドフルネスを実践する方法はいろいろあるが、そのなかでもビジネスパーソンが実践しやすいのが「呼吸瞑想」だ。瞑想といっても大げさなものではなく、時間があるときに1日5~10分行うだけでもよいという。

呼吸瞑想の方法】

1.背筋を伸ばしてイスに座る
 足を肩幅に開き、肩の力を抜く。

2.視線を斜め前に落とす、または目を閉じる

3.自然に呼吸し、注意を呼吸に向ける

 いわゆる呼吸法をする必要はなく自然に呼吸し、息を吸ったときに、お腹の皮が上がって、皮膚が少し引っ張られる感覚を感じる。吐いたときにそれが緩む感覚を感じる(そこにある感覚を味わう感じ)。

4.注意がそれたことに気づいたら、何に注意がそれたのかをそっと心にメモして、注意をまた呼吸に戻す (※1~4を最初のうちは5~10分ほど繰り返す)

 呼吸に意識を集中しているつもりなのに、やがて仕事や家族のことなど、さまざまな雑念が湧いてくるだろう。そのたびに、呼吸に意識を戻すのだ。

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