{"id":767,"date":"2015-09-19T14:00:34","date_gmt":"2015-09-19T14:00:34","guid":{"rendered":"https:\/\/www.nunomarinho.com\/?p=767"},"modified":"2025-11-18T17:00:41","modified_gmt":"2025-11-18T17:00:41","slug":"mindfulness","status":"publish","type":"post","link":"https:\/\/www.nunomarinho.com\/pt\/mindfulness\/","title":{"rendered":"\u201cAqui e agora\u201d - Mindfulness 101"},"content":{"rendered":"<p>A aten\u00e7\u00e3o plena tem tudo a ver com o AQUI e o AGORA, o estado consciente de estar concentrado no momento presente.<\/p>\n\n\n\n<p>Um dos principais investigadores contempor\u00e2neos do Mindfulness \u00e9, por acaso, meu amigo e familiar&nbsp;<a href=\"http:\/\/vascogaspar.com\/\">Vasco Gaspar<\/a>. Que sorte a minha!<\/p>\n\n\n\n<p>Certificado pelo Google&nbsp;<a href=\"https:\/\/siyli.org\/\">Procurar dentro de si pr\u00f3prio<\/a>&nbsp;e autor do programa Mindfulness de 8 semanas&nbsp;<a href=\"http:\/\/zorbuddha.org\/ZorBuddha_pt\/ZBHD.html\">ZorBuddha<\/a>, lan\u00e7ou o seu novo livro&nbsp;<a href=\"http:\/\/m.wook.pt\/ficha?id=16746889\">Aqui e Agora<\/a>&nbsp;(Aqui e Agora).<\/p>\n\n\n\n<p>Ent\u00e3o, o que \u00e9 que est\u00e1 na moda?&nbsp;<em>vanguardista<\/em>&nbsp;tipo de conceito? COMO \u00e9 que ele funciona? E POR ONDE \u00e9 que eu come\u00e7o se quiser pratic\u00e1-lo? Para al\u00e9m disso,&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/06\/27\/the-practice-process\/\">Vamos levar o Mindfulness para o nosso local de trabalho<\/a>, est\u00fadios de ensaio e palcos de atua\u00e7\u00e3o, transformando a nossa m\u00fasica aqui e agora.<\/p>\n\n\n\n<p><strong>A aten\u00e7\u00e3o \u00e9 a base de todas as capacidades cognitivas e emocionais superiores.<\/strong><\/p>\n\n\n\n<p>A qualidade da nossa aten\u00e7\u00e3o determina a qualidade dos nossos resultados. Por isso, devemos adotar um processo de treino que acalme e limpe a qualidade da mente.<\/p>\n\n\n\n<p>Qual \u00e9 a raiz da palavra Mindfulness? Em tibetano, a palavra \u201cGom\u201d significa familiarizar-se, habituar-se a si pr\u00f3prio. Em Pali, a palavra \u201cBhavana\u201d significa cultivar.<\/p>\n\n\n\n<p><strong>Assim, o Mindfulness \u00e9 o treino mental, a concentra\u00e7\u00e3o da aten\u00e7\u00e3o e o fortalecimento da mente.<\/strong><\/p>\n\n\n\n<p><a href=\"http:\/\/www.mindfulnesscds.com\/\">John Kabat Zinn<\/a>&nbsp;define Mindfulness como&nbsp;<em>\u201ca consci\u00eancia que surge ao prestar aten\u00e7\u00e3o, de prop\u00f3sito, no momento presente e sem julgamento\u201d.<\/em><\/p>\n\n\n\n<p>A aten\u00e7\u00e3o plena \u00e9 uma consci\u00eancia intencional que \u00e9 cultivada ao prestar aten\u00e7\u00e3o.<\/p>\n\n\n\n<p>A observa\u00e7\u00e3o dos nossos pensamentos e emo\u00e7\u00f5es conduzir-nos-\u00e1 ao auto-conhecimento, que permite&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/08\/08\/the-keys-to-mastery\/\">autodom\u00ednio<\/a>.<\/p>\n\n\n\n<p>As actividades mais convencionais que promovem o Mindfulness s\u00e3o:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Medita\u00e7\u00e3o;<\/li>\n\n\n\n<li>Ioga;<\/li>\n\n\n\n<li>Tai-Chi;<\/li>\n\n\n\n<li>Visualiza\u00e7\u00e3o;<\/li>\n\n\n\n<li>Qi Gong;<\/li>\n\n\n\n<li>Chi Kung;<\/li>\n\n\n\n<li>Artes marciais e afins.<\/li>\n<\/ul>\n\n\n\n<p>Repare que s\u00f3 podemos prestar aten\u00e7\u00e3o consciente a uma a sete coisas ao mesmo tempo. O automatismo n\u00e3o \u00e9 uma aten\u00e7\u00e3o consciente. A nossa capacidade de aten\u00e7\u00e3o consciente consegue gerir cerca de 40 est\u00edmulos diferentes e a multitarefa \u00e9 uma mudan\u00e7a r\u00e1pida de aten\u00e7\u00e3o entre diferentes tarefas. Mas, inconscientemente, o c\u00e9rebro pode processar cerca de 2 milh\u00f5es de informa\u00e7\u00f5es.<\/p>\n\n\n\n<p>O desafio, ent\u00e3o, \u00e9 Concentrar-se no Momento Presente usando:<\/p>\n\n\n\n<p>1 - Sensa\u00e7\u00f5es corporais: Body Scan e caminhada consciente.<\/p>\n\n\n\n<p>2 - Pensamentos: Observar e deix\u00e1-los ir e vir, como se fossem nuvens que passam sobre um c\u00e9u azul.<\/p>\n\n\n\n<p>3 - Emo\u00e7\u00f5es: Expirar a raiva, o ressentimento ou o \u00f3dio e inalar a paz, a luz ou o amor.<\/p>\n\n\n\n<p>Uma das carater\u00edsticas mais importantes do c\u00e9rebro \u00e9 a sua neuroplasticidade, a capacidade de crescer e mudar atrav\u00e9s da experi\u00eancia e do treino. A aten\u00e7\u00e3o plena melhora a nossa concentra\u00e7\u00e3o e aten\u00e7\u00e3o, o que permite ao c\u00e9rebro ativar os circuitos de que necessitamos para atingir o dom\u00ednio e o desempenho m\u00e1ximo.&nbsp;<a href=\"https:\/\/nunomarinhomusic.wordpress.com\/2015\/07\/11\/how-to-speed-up-the-learning-process\/\">Mas, como um m\u00fasculo, tem de ser praticado.<\/a><\/p>\n\n\n\n<p>Eis alguns benef\u00edcios do Mindfulness:<\/p>\n\n\n\n<p>- Aumento da intelig\u00eancia emocional;<\/p>\n\n\n\n<p>- Aumento da sensibilidade interpessoal;<\/p>\n\n\n\n<p>- Aumento da resili\u00eancia pessoal;<\/p>\n\n\n\n<p>- Aumento da auto-consci\u00eancia e da consci\u00eancia dos outros;<\/p>\n\n\n\n<p>- Aumento da concentra\u00e7\u00e3o e da capacidade de aten\u00e7\u00e3o;<\/p>\n\n\n\n<p>- Aumento da capacidade de reter e manipular informa\u00e7\u00f5es;<\/p>\n\n\n\n<p>- Aumento do bem-estar e da satisfa\u00e7\u00e3o geral com o trabalho e a vida.<\/p>\n\n\n\n<p>- Melhoria das capacidades de comunica\u00e7\u00e3o;<\/p>\n\n\n\n<p>- Melhoria dos padr\u00f5es de sono;<\/p>\n\n\n\n<p>- Redu\u00e7\u00e3o do n\u00edvel de stress;<\/p>\n\n\n\n<p>- Redu\u00e7\u00e3o do absentismo relacionado com a sa\u00fade;<\/p>\n\n\n\n<p>- Redu\u00e7\u00e3o da impulsividade;<\/p>\n\n\n\n<p>- Redu\u00e7\u00e3o do sofrimento psicol\u00f3gico (incluindo depress\u00e3o e ansiedade)<\/p>\n\n\n\n<p>Sente-se mais concentrado e consciente? Consegue levar esse estado de esp\u00edrito para a sala de ensaio, para as aulas de m\u00fasica e para os concertos?<\/p>\n\n\n\n<p>Eis um exerc\u00edcio simples para come\u00e7ar: Preste aten\u00e7\u00e3o ao seu primeiro pensamento em rela\u00e7\u00e3o a uma pessoa e molde-o numa forma como&nbsp;<em>\u201cQuero que sejas feliz\u201d.<\/em>&nbsp;A compaix\u00e3o e a boa vontade criam confian\u00e7a nos outros, e pode construir essas qualidades simplesmente prestando aten\u00e7\u00e3o... AQUI E AGORA.<\/p>\n\n\n\n<p><em>Para mais informa\u00e7\u00f5es sobre o assunto, consultar o artigo de Vasco Gaspar&nbsp;<\/em><em><a href=\"http:\/\/vascogaspar.com\/en\/mindful-revolution-5-reasons-mindfulness-biggest-hope-organizational-social-change\/\">A revolu\u00e7\u00e3o da aten\u00e7\u00e3o plena<\/a><\/em><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>SEGUIR O NUNO EM:<\/strong><\/p>\n\n\n\n<p>Loja de livros do s\u00edtio Web:&nbsp;<a href=\"https:\/\/www.nunomarinho.com\/pt\/store\/\">https:\/\/www.nunomarinho.com\/store<\/a><\/p>\n\n\n\n<p>Canal de v\u00eddeo:&nbsp;<a href=\"https:\/\/www.youtube.com\/@NunoMarinho\">https:\/\/www.youtube.com\/@NunoMarinho<\/a><\/p>\n\n\n\n<p>Patreon:&nbsp;<a href=\"https:\/\/www.patreon.com\/NunoMarinho\">https:\/\/www.patreon.com\/NunoMarinho<\/a><\/p>\n\n\n\n<p>Instagram:&nbsp;<a href=\"https:\/\/www.instagram.com\/nunomarinhoguitar\/\">https:\/\/www.instagram.com\/nunomarinhoguitar\/<\/a><\/p>\n\n\n\n<p>Facebook: \/<a href=\"https:\/\/www.facebook.com\/NunoMarinhoGuitar\/\">https:\/\/www.facebook.com\/NunoMarinhoGuitar\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Mindfulness is all about HERE and NOW, the conscious state of being focused in the present moment. One of the top Mindfulness contemporary investigators happens to be my friend and family&nbsp;Vasco Gaspar. Lucky me! Certified by Google\u2019s&nbsp;Search Inside Yourself&nbsp;program and author of the 8-week Mindfulness program&nbsp;ZorBuddha, he has released his new book&nbsp;Aqui e Agora&nbsp;(Here and [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":768,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[70],"class_list":["post-767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mindfulness","tag-mindfulness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u201cHere And Now\u201d \u2013 Mindfulness 101 - Nuno Marinho Website<\/title>\n<meta name=\"description\" content=\"Mindfulness. All about Inspiration, Motivation and Perseverance. 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