Aware Buchzusammenfassung - das Wichtigste aus Aware

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Zusammenfassung von Aware

Name: Aware
Rating: 4.5 (215 reviews)
Author: Daniel J. Siegel

Daniel J. Siegel

The Science and Practice of Presence

4.5 (215 Bewertungen)

20 Min.

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Meditation

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What’s in it for me? Learn about the miracles of meditation.

The modern world is full of distractions. When we’re not working or taking care of our daily chores, we’re scrolling through social media feeds or finding something to watch on Netflix. And when we’re not doing that, we’re often dwelling on our problems and worries. We often navigate life on autopilot, spending too little time in the moment appreciating what’s right in front of us.

Unfortunately, this is not a sustainable lifestyle. So what can we do? Well, how about meditation. As these blinks show, meditation isn’t just great for the mind – it also boosts our physical health. Even better, training the mind to be more aware provides a greater sense of connection to both the world we live in and those we love. That’s a recipe for a happier, more meaningful life.

These blinks also explain

how to use your senses to really take in what’s going on around you;
why practicing compassion will make you happier than just being empathetic; and
how meditation can help break addictive cycles.

Meditation doesn’t just make you feel better; it also slows aging and boosts your self-control.

It won’t surprise you to hear that meditation boosts your health. That’s an idea that’s been around for a while now. But you might not know just how good it is. In fact, scientists are only just beginning to understand the miraculous effects of meditation.

Take the latest research. Recent studies looking at meditation and mindfulness – a type of meditation that trains the mind to block out background noise and focus on one thing – have demonstrated all sorts of incredible health benefits.

People who regularly meditate, for example, show increased immune function and are much better at fighting off infections. Meditation has also been linked with an increased production of something called telomerase, an enzyme that repairs chromosomes and generally slows the aging process.

If these perks aren’t convincing enough, here are three more reasons to start meditating today: studies show that it results in improved cholesterol levels, better blood pressure and a healthier heart.

Meditation isn’t just a boon to your physical well-being, however – it’s also great for your cognitive abilities. Mastering mindfulness has been shown to help your mind self-regulate, amp up problem-solving skills and adapt to new and unfamiliar situations.

The author’s own experience shows just how effective meditative practices can be in educational settings, where attention is key to success. When he works with teachers and students, he uses a simple model to explain how meditation works. Imagine a central hub called awareness and a large circle around it filled with everything that’s going on around you. Now picture an arrow called focus pointing outward from the hub to a spot within the circle. Meditation is about controlling that arrow. You might want to point it toward something in the circle. Or you might direct it toward the hub itself, thereby raising self-awareness.

A primary school teacher who adopted the author’s model later reported how much it had helped Billy, a student who was experiencing difficulties. Billy had all but transformed after taking up meditation and told his teacher that meditating helped him control his impulses. When he wanted to lash out at his classmates, he focused on his hub and tried to come up with a better solution. Becoming more aware of his feelings and the way he reacted to external stimuli – everything in that wider circle – taught him self-control.

The three pillars of mind-training come together in the practice of mindfulness.

Okay, so you know all about the benefits of regular mindfulness practice, but what exactly is it? Well, it’s basically all about training your mind to work in ways it usually doesn’t in the hustle and bustle of everyday life. Let’s break it down into three key cognitive skills – think of them as the pillars of mindfulness.

The first pillar is focused attention, the ability to maintain concentration on a specific task or object and block out background noise. You’ll have experienced this the last time you found yourself immersed in your work or if you’ve ever practiced playing an instrument.

Become more focused by understanding the different types of attentiveness.

Picture the display of a digital camera. When you point your lens at an object or landscape, you can bring different parts of the image into focus, highlighting some aspects and blurring others. Attention is just like that: it can be directed and “focused” on particular things.

Indeed, there’s even a name for this deliberate focus – it’s called focal attention. All you need to do to experience it is to take a walk around the room you’re reading this in. Pay close attention to the objects around you, noting their colors, shapes and details. That’s focal awareness – a deliberate, conscious registering of your surroundings.

Meditation can teach you how to become more aware of the world.

Maps are essential when it comes to finding your way around unfamiliar places. They don’t just tell you how to get from point A to point Z; they also tell you what to look out for along the way. That means it might be a good idea to create a map to guide you on your next journey – the discovery of awareness.

Let’s start with a definition. Awareness is about being receptive to the world.

Compassion is better than empathy, and it’s also good for your body and mind.

We all want to feel a sense of meaningful connection to others, but we often go wrong when trying to establish that. The reason? Well, it’s all too easy to confuse empathy with compassion. While closely related, they aren’t quite the same thing. Let’s have a closer look at why that’s the case.

A good place to start understanding compassion is by looking at how religious traditions define it. Compassion is a central value for most major faiths, many of which hold that it makes both individuals happier and benefits the entire community. It’s not hard to see why. As they see it, compassion is all about identifying yourself with another’s suffering, asking what you can do to help and – most importantly – taking steps to relieve that suffering.

The brain serves the body.

More than two millennia ago, the Greek physician Hippocrates claimed that the brain was the source of all human experience. That ancient idea is now being revised as the latest scientific research uncovers a startling truth: it’s not only that the body serves the brain, but the brain also serves the body.

As the physician and neurologist Antonio Damasio regularly points out in his books and lectures, the earth has been inhabited by organisms without nervous systems for most of its history. The nervous system and the brain, in other words, are relatively recent developments in the history of life on our planet. Before the brain, then, there was the body; and it’s only because we have bodies that interact with our brains that we experience the life of the mind.

Overthinking often leads to self-obsession, but meditation can help restore balance.

We’ve all worried about whether or not we’re truly likable, and everyone, at some point, has feared that reaching out to others might end in rejection. But once such thoughts start whirring through your mind, it’s easy to retreat and concentrate on nothing but yourself and your own life. In the end, everything becomes about you.

This is natural enough – the latest neuroscientific research even suggests it’s hardwired into the human brain. But it can get out of control and lead to self-obsession.

Meditation is a great way of breaking out of the cycle of addiction.

Addiction can make you feel powerless. If you’ve ever struggled with addiction, then you know it makes you feel as though you have no choice in the matter – you simply need the thing, be it cigarettes, television or a sugary snack. But that’s not how it really works. In fact, addiction is nothing more than an illusion created by your brain.

Before we move on to how meditation can help you break your addiction cycle, let’s take a closer look at addiction itself.

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Worum geht es in Aware?

Aware (2018) is a no-nonsense, empirically-grounded look at a discipline traditionally more closely associated with monks than medical practitioners: meditation. Drawing on the latest neuroscientific research, practicing psychiatrist Daniel J. Siegel shows that mindfulness is far more than the latest lifestyle hack – it benefits your mental and physical health. The added bonus? It’ll also make your experience of life more meaningful, joyous and profound!

Bestes Zitat aus Aware

Mental presence is a state of being wide awake and receptive to what is happening, as it is happening.

—Daniel J. Siegel

Wer Aware lesen sollte

Psychiatrists and psychologists
Meditators
The harried and stressed

Über den Autor

Daniel J. Siegel is a psychiatrist working at the David Geffen School of Medicine in California. He specializes in the study of mindfulness and meditation and is the author of several popular books on the subject, including Parenting from the Inside Out and Mindsight.

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