{"id":4974,"date":"2023-02-25T21:48:02","date_gmt":"2023-02-25T21:48:02","guid":{"rendered":"https:\/\/langs.physio-pedia.com\/an-introduction-to-mindfulness-it\/"},"modified":"2023-02-28T00:41:08","modified_gmt":"2023-02-28T00:41:08","slug":"an-introduction-to-mindfulness-it","status":"publish","type":"page","link":"https:\/\/langs.physio-pedia.com\/it\/an-introduction-to-mindfulness-it\/","title":{"rendered":"Introduzione alla mindfulness"},"content":{"rendered":"<div class=\"mw-parser-output\">\n<div class=\"editorbox\">\n<p><b>Redattrice principale <\/b>&#8211; <a href=\"\/User:Merinda_Rodseth\" title=\"User:Merinda Rodseth\">Merinda Rodseth<\/a> sulla base del corso di<br \/>\n<a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/members.physio-pedia.com\/course_tutor\/shrey-vazir\/\">Shrey Vazir<\/a><\/p>\n<p><b>Collaboratori principali<\/b> &#8211; <a href=\"\/User:Merinda_Rodseth\" class=\"mw-userlink\" title=\"User:Merinda Rodseth\"><bdi>Merinda Rodseth<\/bdi><\/a>, <a href=\"\/User:Tarina_van_der_Stockt\" class=\"mw-userlink\" title=\"User:Tarina van der Stockt\"><bdi>Tarina van der Stockt<\/bdi><\/a>, <a href=\"\/User:Kim_Jackson\" class=\"mw-userlink\" title=\"User:Kim Jackson\"><bdi>Kim Jackson<\/bdi><\/a>, <a href=\"\/User:Jess_Bell\" class=\"mw-userlink\" title=\"User:Jess Bell\"><bdi>Jess Bell<\/bdi><\/a> e <a href=\"\/User:Olajumoke_Ogunleye\" class=\"mw-userlink\" title=\"User:Olajumoke Ogunleye\"><bdi>Olajumoke Ogunleye<\/bdi><\/a>   <\/p>\n<\/div>\n<div id=\"toc\" class=\"toc\" role=\"navigation\" aria-labelledby=\"mw-toc-heading\"><input type=\"checkbox\" role=\"button\" id=\"toctogglecheckbox\" class=\"toctogglecheckbox\" style=\"display:none\"><\/p>\n<div class=\"toctitle\" lang=\"en\" dir=\"ltr\">\n<h2 id=\"mw-toc-heading\">Contenuti<\/h2>\n<p><span class=\"toctogglespan\"><label class=\"toctogglelabel\" for=\"toctogglecheckbox\"><\/label><\/span><\/p>\n<\/div>\n<ul>\n<li class=\"toclevel-1 tocsection-1\"><a href=\"#Origin_of_Mindfulness\"><span class=\"tocnumber\">1<\/span> <span class=\"toctext\">Origine della mindfulness<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-2\"><a href=\"#Definition_of_Mindfulness\"><span class=\"tocnumber\">2<\/span> <span class=\"toctext\">Definizione di mindfulness<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-3\"><a href=\"#Mindfulness_Practice\"><span class=\"tocnumber\">3<\/span> <span class=\"toctext\">Pratica della mindfulness<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-4\"><a href=\"#Key_Elements_of_Mindfulness_Practice\"><span class=\"tocnumber\">4<\/span> <span class=\"toctext\">Elementi chiave della pratica della mindfulness<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-5\"><a href=\"#Additional_Resources\"><span class=\"tocnumber\">5<\/span> <span class=\"toctext\">Risorse aggiuntive<\/span><\/a><\/li>\n<li class=\"toclevel-1 tocsection-6\"><a href=\"#References\"><span class=\"tocnumber\">6<\/span> <span class=\"toctext\">Citazioni<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<h2><span class=\"mw-headline\" id=\"Origin_of_Mindfulness\">Origine della mindfulness<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;veaction=edit&amp;section=1\" class=\"mw-editsection-visualeditor\" title=\"Edit section: Origin of Mindfulness\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;action=edit&amp;section=1\" title=\"Edit section: Origin of Mindfulness\">modifica fonte<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<div class=\"thumb tright\">\n<div class=\"thumbinner\" style=\"width:302px;\"><a href=\"\/File:Mindful_or_Mind_full.jpg\" class=\"image\"><img loading=\"lazy\" alt=\"\" src=\"https:\/\/www.physio-pedia.com\/images\/thumb\/a\/a5\/Mindful_or_Mind_full.jpg\/300px-Mindful_or_Mind_full.jpg\" decoding=\"async\" width=\"300\" height=\"270\" class=\"thumbimage\" srcset=\"https:\/\/www.physio-pedia.com\/images\/thumb\/a\/a5\/Mindful_or_Mind_full.jpg\/450px-Mindful_or_Mind_full.jpg 1.5x, https:\/\/www.physio-pedia.com\/images\/thumb\/a\/a5\/Mindful_or_Mind_full.jpg\/600px-Mindful_or_Mind_full.jpg 2x\"><\/a><\/p>\n<div class=\"thumbcaption\">\n<div class=\"magnify\"><a href=\"\/File:Mindful_or_Mind_full.jpg\" class=\"internal\" title=\"Enlarge\"><\/a><\/div>\n<p><sup id=\"cite_ref-1\" class=\"reference\"><a href=\"#cite_note-1\">(1)<\/a><\/sup><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>La <a href=\"\/Mindfulness\" title=\"Mindfulness\">mindfulness<\/a> \u00e8 nata dall&#8217;antica filosofia orientale e buddista e risale a circa 2500 anni fa. <sup id=\"cite_ref-:0_2-0\" class=\"reference\"><a href=\"#cite_note-:0-2\">(2)<\/a><\/sup><sup id=\"cite_ref-3\" class=\"reference\"><a href=\"#cite_note-3\">(3)<\/a><\/sup><sup id=\"cite_ref-:1_4-0\" class=\"reference\"><a href=\"#cite_note-:1-4\">(4)<\/a><\/sup> Il concetto di mindfulness \u00e8 stato ispirato da molti e Jon Kabat-Zinn e i suoi colleghi dell&#8217;Universit\u00e0 del Massachusetts hanno avuto una certa influenza nella sua affermazione nel mondo occidentale.<sup id=\"cite_ref-:2_5-0\" class=\"reference\"><a href=\"#cite_note-:2-5\">(5)<\/a><\/sup> Kabat-Zinn \u00e8 entrato in contatto per la prima volta con la mindfulness praticando con l&#8217;insegnante di meditazione buddista zen Philip Kapleau e il maestro zen coreano Seung Sahn Haengwon. Ha poi ricevuto una formazione approfondita con insegnanti di varie tradizioni buddiste, cos\u00ec come di tradizioni Zen Soto e Rinzai, &#8220;Meditazione in azione&#8221; di Ch\u00f6gyam Trungpa, &#8220;Il miracolo della consapevolezza&#8221; di Thich Nhat Hanh e le tradizioni yogiche.<sup id=\"cite_ref-:2_5-1\" class=\"reference\"><a href=\"#cite_note-:2-5\">(5)<\/a><\/sup><sup id=\"cite_ref-6\" class=\"reference\"><a href=\"#cite_note-6\">(6)<\/a><\/sup> Kabat-Zinn ha secolarizzato gli storici principi buddisti della mindfulness, svincolandoli dai fattori culturali, religiosi e ideologici associati al buddismo e orientandoli alla &#8220;mente&#8221; e alla cultura occidentali, portando allo sviluppo del primo intervento formalizzato basato sulla mindfulness (MBI), chiamato Mindfulness-Based Stress Reduction (Riduzione dello stress basata sulla mindfulness).<sup id=\"cite_ref-:0_2-1\" class=\"reference\"><a href=\"#cite_note-:0-2\">(2)<\/a><\/sup><sup id=\"cite_ref-:1_4-1\" class=\"reference\"><a href=\"#cite_note-:1-4\">(4)<\/a><\/sup><sup id=\"cite_ref-:2_5-2\" class=\"reference\"><a href=\"#cite_note-:2-5\">(5)<\/a><\/sup><sup id=\"cite_ref-:3_7-0\" class=\"reference\"><a href=\"#cite_note-:3-7\">(7)<\/a><\/sup><\/p>\n<h2><span class=\"mw-headline\" id=\"Definition_of_Mindfulness\">Definizione di Mindfulness<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;veaction=edit&amp;section=2\" class=\"mw-editsection-visualeditor\" title=\"Edit section: Definition of Mindfulness\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;action=edit&amp;section=2\" title=\"Edit section: Definition of Mindfulness\">modifica fonte<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>La <a href=\"\/Mindfulness\" title=\"Mindfulness\">mindfulness<\/a> pu\u00f2 essere definita come:<\/p>\n<ul>\n<li><i>&#8220;La consapevolezza che nasce dal prestare attenzione, con intenzione, nel momento presente, e in modo non giudicante al dispiegarsi dell&#8217;esperienza momento per momento&#8221;<\/i> <sup id=\"cite_ref-:0_2-2\" class=\"reference\"><a href=\"#cite_note-:0-2\">(2)<\/a><\/sup><\/li>\n<li><i>&#8220;Rivolgere intenzionalmente l&#8217;attenzione alle esperienze del momento presente con un atteggiamento di curiosit\u00e0 e accettazione&#8221;<\/i> <sup id=\"cite_ref-:3_7-1\" class=\"reference\"><a href=\"#cite_note-:3-7\">(7)<\/a><\/sup><\/li>\n<li><i>&#8220;La consapevolezza mindful \u00e8 fondamentalmente un modo di essere, un modo di abitare il nostro corpo, la nostra mente, la nostra esperienza momento per momento&#8230; \u00e8 un modo di vivere tutte le esperienze, positive, negative e neutre, in modo aperto e ricettivo&#8230; semplicemente conosce e accetta ci\u00f2 che \u00e8 qui ora&#8221;.<\/i> <sup id=\"cite_ref-:8_8-0\" class=\"reference\"><a href=\"#cite_note-:8-8\">(8)<\/a><\/sup><\/li>\n<\/ul>\n<p>Bishop et al.<sup id=\"cite_ref-:9_9-0\" class=\"reference\"><a href=\"#cite_note-:9-9\">(9)<\/a><\/sup> suggeriscono che la mindfulness includa due componenti, la prima delle quali \u00e8 <i><b>l&#8217;autoregolazione dell&#8217;attenzione<\/b><\/i> in modo da mantenerla sull&#8217;esperienza presente, consentendo il riconoscimento degli eventi mentali nel momento presente; e la seconda \u00e8 l&#8217;adozione di un <i><b>orientamento di curiosit\u00e0, apertura e accettazione delle proprie esperienze<\/b><\/i> nel momento presente.<\/p>\n<p>In parole povere, la mindfulness \u00e8 la capacit\u00e0 di sapere cosa sta succedendo nella nostra testa in un determinato momento senza lasciarsi trasportare da ci\u00f2.<sup id=\"cite_ref-:4_10-0\" class=\"reference\"><a href=\"#cite_note-:4-10\">(10)<\/a><\/sup><\/p>\n<div class=\"thumb embedvideo autoResize\" style=\"width: 358px;\">\n<div class=\"embedvideo autoResize\" style=\"\">\n<div class=\"embedvideowrap\" style=\"width: 350px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/OaRDbLWeSXE?\" width=\"350\" height=\"197\" frameborder=\"0\" allowfullscreen=\"true\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<p><sup id=\"cite_ref-11\" class=\"reference\"><a href=\"#cite_note-11\">(11)<\/a><\/sup><\/p>\n<h2><span class=\"mw-headline\" id=\"Mindfulness_Practice\">Pratica della mindfulness<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;veaction=edit&amp;section=3\" class=\"mw-editsection-visualeditor\" title=\"Edit section: Mindfulness Practice\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;action=edit&amp;section=3\" title=\"Edit section: Mindfulness Practice\">modifica fonte<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>La consapevolezza mindful pu\u00f2 essere rafforzata attraverso la pratica della mindfulness sia &#8220;formale&#8221; che &#8220;informale&#8221;.<sup id=\"cite_ref-:5_12-0\" class=\"reference\"><a href=\"#cite_note-:5-12\">(12)<\/a><\/sup><sup id=\"cite_ref-:10_13-0\" class=\"reference\"><a href=\"#cite_note-:10-13\">(13)<\/a><\/sup><\/p>\n<p><b>Pratica della mindfulness formale<\/b><\/p>\n<p>Consiste in una pratica della mindfulness tradizionale, strutturata in modo pi\u00f9 formale, in cui un praticante mette intenzionalmente da parte del tempo per eseguire pratiche di mindfulness come la meditazione seduta, la respirazione,il body scan (scansione del corpo), il movimento consapevole e la visualizzazione.<sup id=\"cite_ref-:5_12-1\" class=\"reference\"><a href=\"#cite_note-:5-12\">(12)<\/a><\/sup><sup id=\"cite_ref-:10_13-1\" class=\"reference\"><a href=\"#cite_note-:10-13\">(13)<\/a><\/sup> Spesso implica di mettersi in una posizione specifica del corpo per un certo periodo di tempo, per praticare in modo specifico la consapevolezza non giudicante momento per momento e comprendere meglio la propria mente.<sup id=\"cite_ref-:10_13-2\" class=\"reference\"><a href=\"#cite_note-:10-13\">(13)<\/a><\/sup><sup id=\"cite_ref-:6_14-0\" class=\"reference\"><a href=\"#cite_note-:6-14\">(14)<\/a><\/sup><\/p>\n<p><b>Pratica della mindfulness informale<\/b><\/p>\n<p>Consiste nell&#8217;incorporare la mindfulness nella vita quotidiana e nelle routine della vita di tutti i giorni, creando momenti di consapevolezza e portando la consapevolezza mindful nelle attivit\u00e0 quotidiane come camminare, lavare i piatti, fare le pulizie di casa, mangiare e parlare con gli altri.<sup id=\"cite_ref-:5_12-2\" class=\"reference\"><a href=\"#cite_note-:5-12\">(12)<\/a><\/sup><sup id=\"cite_ref-15\" class=\"reference\"><a href=\"#cite_note-15\">(15)<\/a><\/sup> Si tratta essenzialmente di &#8220;disattivare la modalit\u00e0 di vita con il pilota automatico&#8221; e di allenare l&#8217;attenzione a tornare al momento presente, a qualsiasi attivit\u00e0 si stia facendo, in modo da svolgerla in modo pi\u00f9 concentrato e attento.<sup id=\"cite_ref-:4_10-1\" class=\"reference\"><a href=\"#cite_note-:4-10\">(10)<\/a><\/sup><sup id=\"cite_ref-:11_16-0\" class=\"reference\"><a href=\"#cite_note-:11-16\">(16)<\/a><\/sup> La pratica della mindfulness informale permette a ogni aspetto della propria giornata di diventare parte della propria pratica di meditazione, al fine di diventare pi\u00f9 sinceramente presenti e meno reattivi e giudicanti nel momento in cui si svolgono le attivit\u00e0 della vita quotidiana. <sup id=\"cite_ref-:10_13-3\" class=\"reference\"><a href=\"#cite_note-:10-13\">(13)<\/a><\/sup><sup id=\"cite_ref-:6_14-1\" class=\"reference\"><a href=\"#cite_note-:6-14\">(14)<\/a><\/sup><\/p>\n<h2><span class=\"mw-headline\" id=\"Key_Elements_of_Mindfulness_Practice\">Elementi chiave della pratica della mindfulness<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;veaction=edit&amp;section=4\" class=\"mw-editsection-visualeditor\" title=\"Edit section: Key Elements of Mindfulness Practice\">modifica<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;action=edit&amp;section=4\" title=\"Edit section: Key Elements of Mindfulness Practice\">modifica fonte<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<p>\u00c8 stato proposto che la mindfulness abbia una natura multidimensionale e diversi ricercatori hanno descritto molteplici sfaccettature associate al concetto di mindfulness.<sup id=\"cite_ref-:12_17-0\" class=\"reference\"><a href=\"#cite_note-:12-17\">(17)<\/a><\/sup><sup id=\"cite_ref-:13_18-0\" class=\"reference\"><a href=\"#cite_note-:13-18\">(18)<\/a><\/sup> Alcuni degli elementi che sono stati proposti in quanto associati alla mindfulness sono descritti nella Tabella 1.<\/p>\n<table class=\"wikitable\">\n<tbody>\n<tr>\n<td><b>Autore\/i<\/b><\/td>\n<td><b>Elementi proposti di mindfulness<\/b><\/td>\n<\/tr>\n<tr>\n<td>Jon Kabat Zinn<sup id=\"cite_ref-:14_19-0\" class=\"reference\"><a href=\"#cite_note-:14-19\">(19)<\/a><\/sup><\/td>\n<td>\n<ul>\n<li>Non giudicante<\/li>\n<li>Pazienza<\/li>\n<li>Mente del principiante<\/li>\n<li>Fiducia<\/li>\n<li>Senza sforzo<\/li>\n<li>Accettazione<\/li>\n<li>Lasciare andare<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Bishop et al. <sup id=\"cite_ref-:9_9-1\" class=\"reference\"><a href=\"#cite_note-:9-9\">(9)<\/a><\/sup><\/td>\n<td>\n<ul>\n<li>Autoregolazione dell&#8217;attenzione<\/li>\n<li>Orientamento di curiosit\u00e0, apertura e accettazione delle esperienze<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Germer et al. <sup id=\"cite_ref-:11_16-1\" class=\"reference\"><a href=\"#cite_note-:11-16\">(16)<\/a><\/sup><\/td>\n<td>\n<ul>\n<li>Consapevolezza<\/li>\n<li>Centralit\u00e0 del presente<\/li>\n<li>Accettazione<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Shapiro &amp; Carlson <sup id=\"cite_ref-:8_8-1\" class=\"reference\"><a href=\"#cite_note-:8-8\">(8)<\/a><\/sup><\/td>\n<td>\n<ul>\n<li>Intenzione<\/li>\n<li>Attenzione<\/li>\n<li>Atteggiamento<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Baer et al. <sup id=\"cite_ref-:12_17-1\" class=\"reference\"><a href=\"#cite_note-:12-17\">(17)<\/a><\/sup><\/td>\n<td>\n<ul>\n<li>Osservare<\/li>\n<li>Descrivere<\/li>\n<li>Agire con consapevolezza<\/li>\n<li>Non giudicante<\/li>\n<li>Non reattivit\u00e0<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><b>Tabella 1<\/b>. Elementi della mindfulness. Adattata da Wolkin. <sup id=\"cite_ref-:13_18-1\" class=\"reference\"><a href=\"#cite_note-:13-18\">(18)<\/a><\/sup><\/p>\n<p>Dall&#8217;esplorazione delle sfaccettature della mindfulness da parte di Baer et al.,<sup id=\"cite_ref-:12_17-2\" class=\"reference\"><a href=\"#cite_note-:12-17\">(17)<\/a><\/sup> si possono ricavare tre elementi chiave della mindfulness:<sup id=\"cite_ref-:4_10-2\" class=\"reference\"><a href=\"#cite_note-:4-10\">(10)<\/a><\/sup><\/p>\n<ol>\n<li><b>Osservare<\/b> &#8211; semplicemente notare, guardare, monitorare apertamente (mente del principiante)<sup id=\"cite_ref-:8_8-2\" class=\"reference\"><a href=\"#cite_note-:8-8\">(8)<\/a><\/sup> &#8211; lasciando che tutto venga a noi e semplicemente notare, per esempio osservare il respiro.<sup id=\"cite_ref-:4_10-3\" class=\"reference\"><a href=\"#cite_note-:4-10\">(10)<\/a><\/sup> Osservare significa notare o prestare attenzione alle nostre esperienze interne ed esterne.<sup id=\"cite_ref-:7_20-0\" class=\"reference\"><a href=\"#cite_note-:7-20\">(20)<\/a><\/sup> Osservare con un atteggiamento da &#8220;mente del principiante&#8221; ci permette di vedere tutto come se fosse la prima volta, senza che i nostri pensieri e le nostre convinzioni su ci\u00f2 che &#8220;sappiamo&#8221; ci impediscano di vedere le cose come sono realmente.<sup id=\"cite_ref-:14_19-1\" class=\"reference\"><a href=\"#cite_note-:14-19\">(19)<\/a><\/sup><\/li>\n<li><b>Etichettare<\/b> &#8211; semplicemente annotare mentalmente, nominare e descrivere ci\u00f2 che stiamo vivendo senza formularlo in modo positivo o negativo &#8211; per esempio le sensazioni del respiro, i suoni intorno a noi, i pensieri o ci\u00f2 che abbiamo appena fatto o dobbiamo fare, le emozioni, il dolore.<sup id=\"cite_ref-:4_10-4\" class=\"reference\"><a href=\"#cite_note-:4-10\">(10)<\/a><\/sup><sup id=\"cite_ref-:7_20-1\" class=\"reference\"><a href=\"#cite_note-:7-20\">(20)<\/a><\/sup><\/li>\n<li><b>Non giudicare<\/b> &#8211; non reazione e accettazione finale. &#8220;Assumere una posizione non valutativa nei confronti di pensieri e sentimenti (non giudizio), permettendo loro di andare e venire senza farsi prendere o trascinare da essi (non reattivit\u00e0)&#8221;.<sup id=\"cite_ref-:7_20-2\" class=\"reference\"><a href=\"#cite_note-:7-20\">(20)<\/a><\/sup> Il non giudizio implica la consapevolezza del giudizio e della reazione costanti che abbiamo verso le nostre esperienze interiori ed esteriori in base al valore che pensiamo abbia per noi &#8211; cattivo, buono o neutro. La mindfulness consiste nel fare un passo indietro quando riconosciamo questi giudizi nella nostra mente e nel sospendere intenzionalmente il giudizio, assumendo una posizione di imparzialit\u00e0 e decidendo di non reagire.<sup id=\"cite_ref-:14_19-2\" class=\"reference\"><a href=\"#cite_note-:14-19\">(19)<\/a><\/sup><\/li>\n<\/ol>\n<p>La circolazione consapevole attraverso questi tre passi \u00e8 ci\u00f2 che porter\u00e0 ai benefici della mindfulness: calma, immobilit\u00e0, resilienza. Ogni volta che, mentre meditiamo, la nostra mente vaga verso un pensiero o un&#8217;emozione, possiamo guidare gentilmente la nostra attenzione per riportarla a questi tre passi: semplicemente respirando, notando il nostro respiro, etichettandolo e accettandolo senza giudizio.<sup id=\"cite_ref-:4_10-5\" class=\"reference\"><a href=\"#cite_note-:4-10\">(10)<\/a><\/sup><\/p>\n<h2><span class=\"mw-headline\" id=\"Additional_Resources\">Risorse aggiuntive<\/span> <span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;veaction=edit&amp;section=5\" class=\"mw-editsection-visualeditor\" title=\"Edit section: Additional Resources\">edit<\/a> <span class=\"mw-editsection-divider\"> | <\/span> <a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;action=edit&amp;section=5\" title=\"Edit section: Additional Resources\">edit source<\/a> <span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 358px;\">\n<div class=\"embedvideo autoResize\" style=\"\">\n<div class=\"embedvideowrap\" style=\"width: 350px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/yNICQ-x_Gek?\" width=\"350\" height=\"197\" frameborder=\"0\" allowfullscreen=\"true\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-21\" class=\"reference\"><a href=\"#cite_note-21\">(21)<\/a><\/sup><\/div>\n<\/div>\n<div class=\"col-md-4\">\n<div class=\"thumb embedvideo autoResize\" style=\"width: 358px;\">\n<div class=\"embedvideo autoResize\" style=\"\">\n<div class=\"embedvideowrap\" style=\"width: 350px;\"><iframe loading=\"lazy\" title=\"Play video\" src=\"\/\/www.youtube.com\/embed\/aOGsj0Aklx8?\" width=\"350\" height=\"197\" frameborder=\"0\" allowfullscreen=\"true\"><\/iframe><\/div>\n<\/div>\n<\/div>\n<div class=\"text-right\"><sup id=\"cite_ref-22\" class=\"reference\"><a href=\"#cite_note-22\">(22)<\/a><\/sup><\/div>\n<\/div>\n<\/div>\n<h2><span class=\"mw-headline\" id=\"References\">Citazioni<\/span><span class=\"mw-editsection\"><span class=\"mw-editsection-bracket\">(<\/span><a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;veaction=edit&amp;section=6\" class=\"mw-editsection-visualeditor\" title=\"Edit section: References\">edit<\/a><span class=\"mw-editsection-divider\"> | <\/span><a href=\"\/index.php?title=An_Introduction_to_Mindfulness&amp;action=edit&amp;section=6\" title=\"Edit section: References\">edit source<\/a><span class=\"mw-editsection-bracket\">)<\/span><\/span><\/h2>\n<div class=\"mw-references-wrap mw-references-columns\">\n<ol class=\"references\">\n<li id=\"cite_note-1\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-1\">\u2191<\/a><\/span> <span class=\"reference-text\">Shrey Vazir<i>,<\/i> An Introduction to Mindfulness in Stress and Pain Management Course, 2021, Plus<\/span> <\/li>\n<li id=\"cite_note-:0-2\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:0_2-0\">2.0<\/a><\/sup> <sup><a href=\"#cite_ref-:0_2-1\">2.1<\/a><\/sup> <sup><a href=\"#cite_ref-:0_2-2\">2.2<\/a><\/sup><\/span> <span class=\"reference-text\">Kabat\u2010Zinn J. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/pdf\/10.1093\/clipsy.bpg016\">Mindfulness\u2010based interventions in context: past, present, and future<\/a>. Clinical psychology: Science and practice. 2003 Jun;10(2):144-56. DOI:10.1093\/clipsy\/bpg016 <\/span><\/li>\n<li id=\"cite_note-3\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-3\">\u2191<\/a><\/span> <span class=\"reference-text\">Zenner C, Herrnleben-Kurz S, Walach H. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2014.00603\/full\">Mindfulness-based interventions in schools\u2014a systematic review and meta-analysis<\/a>. Frontiers in psychology. 2014 Jun 30;5:603. DOI:10.3389\/fpsyg.2014.00603 <\/span><\/li>\n<li id=\"cite_note-:1-4\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:1_4-0\">4.0<\/a><\/sup> <sup><a href=\"#cite_ref-:1_4-1\">4.1<\/a><\/sup><\/span> <span class=\"reference-text\">An\u0101layo B. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/ghamelet.com\/mindfulness\/wp-content\/uploads\/2020\/09\/Analayo-oct2018.pdf\">Adding historical depth to definitions of mindfulness<\/a>. Current opinion in psychology. 2019 Aug 1;28:11-4. DOI:10.1016\/j.copsyc.2018.09.013 <\/span><\/li>\n<li id=\"cite_note-:2-5\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:2_5-0\">5.0<\/a><\/sup> <sup><a href=\"#cite_ref-:2_5-1\">5.1<\/a><\/sup> <sup><a href=\"#cite_ref-:2_5-2\">5.2<\/a><\/sup><\/span> <span class=\"reference-text\">Bernstein A, Vago D, Barnhofer T. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/www.researchgate.net\/profile\/David-Vago-2\/publication\/335078367_Editorial_Overview_Understanding_Mindfulness_One_Moment_at_a_Time_An_Introduction_to_the_Special_Issue\/links\/5dcc93394585156b35102934\/Editorial-Overview-Understanding-Mindfulness-One-Moment-at-a-Time-An-Introduction-to-the-Special-Issue.pdf\">Understanding mindfulness, one moment at a time: an introduction to the special issue<\/a>. Current opinion in psychology. 2019 Aug 1;28:vi-x. DOI:10.1016\/j.copsyc.2019.08.001<\/span><\/li>\n<li id=\"cite_note-6\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-6\">\u2191<\/a><\/span> <span class=\"reference-text\">Sun J. Mindfulness in context: <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/sci-hub.se\/https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/14639947.2014.978088\">A historical discourse analysis<\/a>. Contemporary Buddhism. 2014 Jul 3;15(2):394-415.DOI:10.1080\/14639947.2014.978088 <\/span><\/li>\n<li id=\"cite_note-:3-7\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:3_7-0\">7.0<\/a><\/sup> <sup><a href=\"#cite_ref-:3_7-1\">7.1<\/a><\/sup><\/span> <span class=\"reference-text\">Dunning, D.L., Griffiths, K., Kuyken, W., Crane, C., Foulkes, L., Parker, J. and Dalgleish, T., 2019. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/acamh.onlinelibrary.wiley.com\/doi\/pdf\/10.1111\/jcpp.12980\">Research Review: The effects of mindfulness\u2010based interventions on cognition and mental health in children and adolescents\u2013a meta\u2010analysis of randomized controlled trials<\/a>. Journal of Child Psychology and Psychiatry, 60(3), pp.244-258. DOI:10.1111\/jcpp.12980 <\/span><\/li>\n<li id=\"cite_note-:8-8\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:8_8-0\">8.0<\/a><\/sup> <sup><a href=\"#cite_ref-:8_8-1\">8.1<\/a><\/sup> <sup><a href=\"#cite_ref-:8_8-2\">8.2<\/a><\/sup><\/span> <span class=\"reference-text\">Shapiro SL, Carlson LE. The art and science of mindfulness: Integrating mindfulness into psychology and the helping professions. 2nd ed. Washington, DC: American Psychological Association; 2017.<\/span><\/li>\n<li id=\"cite_note-:9-9\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:9_9-0\">9.0<\/a><\/sup> <sup><a href=\"#cite_ref-:9_9-1\">9.1<\/a><\/sup><\/span> <span class=\"reference-text\">Bishop SR, Lau M, Shapiro S, Carlson L, Anderson ND, Carmody J, Segal ZV, Abbey S, Speca M, Velting D, Devins G. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/www.qigonginstitute.org\/upload\/tinymce-editor\/docs\/mindfulness-_a_proposed_operational_definition.pdf\">Mindfulness: A proposed operational definition<\/a>. Clinical psychology: Science and practice. 2004 Sep;11(3):230-41. <\/span><\/li>\n<li id=\"cite_note-:4-10\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:4_10-0\">10.0<\/a><\/sup> <sup><a href=\"#cite_ref-:4_10-1\">10.1<\/a><\/sup> <sup><a href=\"#cite_ref-:4_10-2\">10.2<\/a><\/sup> <sup><a href=\"#cite_ref-:4_10-3\">10.3<\/a><\/sup> <sup><a href=\"#cite_ref-:4_10-4\">10.4<\/a><\/sup> <sup><a href=\"#cite_ref-:4_10-5\">10.5<\/a><\/sup><\/span> <span class=\"reference-text\">Shrey Vazir. An Introduction to Mindfulness. Plus Course. 2021<\/span><\/li>\n<li id=\"cite_note-11\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-11\">\u2191<\/a><\/span> <span class=\"reference-text\">Smiling Mind. What is mindfulness? Published 7 Nov 2018. Available from: <a rel=\"nofollow\" class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=OaRDbLWeSXE\">https:\/\/www.youtube.com\/watch?v=OaRDbLWeSXE<\/a> (last accessed 24 Mar 2021)<\/span><\/li>\n<li id=\"cite_note-:5-12\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:5_12-0\">12.0<\/a><\/sup> <sup><a href=\"#cite_ref-:5_12-1\">12.1<\/a><\/sup> <sup><a href=\"#cite_ref-:5_12-2\">12.2<\/a><\/sup><\/span> <span class=\"reference-text\">Birtwell K, Williams K, van Marwijk H, Armitage CJ, Sheffield D. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/link.springer.com\/content\/pdf\/10.1007\/s12671-018-0951-y.pdf\">An exploration of formal and informal mindfulness practice and associations with wellbeing<\/a>. Mindfulness. 2019 Jan 1;10(1):89-99. DOI: 0.1007\/s12671-018-0951-y <\/span><\/li>\n<li id=\"cite_note-:10-13\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:10_13-0\">13.0<\/a><\/sup> <sup><a href=\"#cite_ref-:10_13-1\">13.1<\/a><\/sup> <sup><a href=\"#cite_ref-:10_13-2\">13.2<\/a><\/sup> <sup><a href=\"#cite_ref-:10_13-3\">13.3<\/a><\/sup><\/span> <span class=\"reference-text\">Alidina S. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/1lib.us\/book\/5420451\/66d1e6\">Mindfulness for dummies<\/a>. 3rd ed. New Jersey: John Wiley &amp; Sons; 2020 Feb 5. <\/span><\/li>\n<li id=\"cite_note-:6-14\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:6_14-0\">14.0<\/a><\/sup> <sup><a href=\"#cite_ref-:6_14-1\">14.1<\/a><\/sup><\/span> <span class=\"reference-text\">Gardner-Nix J, Costin-Hall L. The mindfulness solution to pain: Step-by-step techniques for chronic pain management. New Harbinger Publications; 2009.<\/span><\/li>\n<li id=\"cite_note-15\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-15\">\u2191<\/a><\/span> <span class=\"reference-text\">Hanley AW, Warner AR, Dehili VM, Canto AI, Garland EL. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/www.researchgate.net\/profile\/Adam-Hanley\/publication\/281608722_Washing_Dishes_to_Wash_the_Dishes_Brief_Instruction_in_an_Informal_Mindfulness_Practice\/links\/55f2fc1c08ae1d980392c4a5\/Washing-Dishes-to-Wash-the-Dishes-Brief-Instruction-in-an-Informal-Mindfulness-Practice.pdf\">Washing dishes to wash the dishes: brief instruction in an informal mindfulness practice<\/a>. Mindfulness. 2015 Oct;6(5):1095-103. DOI: 10.1007\/s12671-014-0360-9 <\/span><\/li>\n<li id=\"cite_note-:11-16\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:11_16-0\">16.0<\/a><\/sup> <sup><a href=\"#cite_ref-:11_16-1\">16.1<\/a><\/sup><\/span> <span class=\"reference-text\">Germer CK, Siegel RD, Fulton RR. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/www.anagrama.co.il\/wp-content\/uploads\/2020\/03\/Mindfulness_and_Psychotherapy.pdf#page=131\">Mindfulness and psychotherapy<\/a>. New York: The Guilford Press; 2005. <\/span><\/li>\n<li id=\"cite_note-:12-17\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:12_17-0\">17.0<\/a><\/sup> <sup><a href=\"#cite_ref-:12_17-1\">17.1<\/a><\/sup> <sup><a href=\"#cite_ref-:12_17-2\">17.2<\/a><\/sup><\/span> <span class=\"reference-text\">Baer RA, Smith GT, Hopkins J, Krietemeyer J, Toney L. <a rel=\"nofollow\" class=\"external text\" href=\"http:\/\/citeseerx.ist.psu.edu\/viewdoc\/download?doi=10.1.1.476.161&amp;rep=rep1&amp;type=pdf\">Using self-report assessment methods to explore facets of mindfulness<\/a>. Assessment. 2006 Mar;13(1):27-45. DOI: 10.1177\/1073191105283504 <\/span><\/li>\n<li id=\"cite_note-:13-18\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:13_18-0\">18.0<\/a><\/sup> <sup><a href=\"#cite_ref-:13_18-1\">18.1<\/a><\/sup><\/span> <span class=\"reference-text\">Wolkin JR. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4492627\/pdf\/prbm-8-171.pdf\">Cultivating multiple aspects of attention through mindfulness meditation accounts for psychological well-being through decreased rumination<\/a>. Psychology research and behavior management. 2015;8:171. DOI:10.2147\/PRBM.S31458 <\/span><\/li>\n<li id=\"cite_note-:14-19\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:14_19-0\">19.0<\/a><\/sup> <sup><a href=\"#cite_ref-:14_19-1\">19.1<\/a><\/sup> <sup><a href=\"#cite_ref-:14_19-2\">19.2<\/a><\/sup><\/span> <span class=\"reference-text\">Kabat-Zinn J. Full catastrophe living, revised edition: how to cope with stress, pain and illness using mindfulness meditation. New York: Bantam Books; 2013.<\/span><\/li>\n<li id=\"cite_note-:7-20\"><span class=\"mw-cite-backlink\">\u2191 <sup><a href=\"#cite_ref-:7_20-0\">20.0<\/a><\/sup> <sup><a href=\"#cite_ref-:7_20-1\">20.1<\/a><\/sup> <sup><a href=\"#cite_ref-:7_20-2\">20.2<\/a><\/sup><\/span> <span class=\"reference-text\">Iani L, Lauriola M, Chiesa A, Cafaro V. <a rel=\"nofollow\" class=\"external text\" href=\"https:\/\/www.researchgate.net\/profile\/Luca-Iani-2\/publication\/325660854_Associations_Between_Mindfulness_and_Emotion_Regulation_the_Key_Role_of_Describing_and_Nonreactivity\/links\/5b224278a6fdcc69745eca78\/Associations-Between-Mindfulness-and-Emotion-Regulation-the-Key-Role-of-Describing-and-Nonreactivity.pdf\">Associations between mindfulness and emotion regulation: The key role of describing and nonreactivity<\/a>. Mindfulness. 2019 Feb;10(2):366-75. DOI:10.1007\/s12671-018-0981-5 <\/span><\/li>\n<li id=\"cite_note-21\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-21\">\u2191<\/a><\/span> <span class=\"reference-text\">Minds Unlimited. Jon Kabat-Zinn Mindfulness 9 Attitudes \u2013 non judging. Published 26 June 2013. Available from: <a rel=\"nofollow\" class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=yNICQ-x_Gek\">https:\/\/www.youtube.com\/watch?v=yNICQ-x_Gek<\/a> (last accessed 22 Mar 2021)<\/span><\/li>\n<li id=\"cite_note-22\"><span class=\"mw-cite-backlink\"><a href=\"#cite_ref-22\">\u2191<\/a><\/span> <span class=\"reference-text\">Minds Unlimited. Jon Kabat-Zinn Mindfulness 9 Attitudes \u2013 acceptance. Published 12 Sept 2013. Available from: <a rel=\"nofollow\" class=\"external free\" href=\"https:\/\/www.youtube.com\/watch?v=aOGsj0Aklx8\">https:\/\/www.youtube.com\/watch?v=aOGsj0Aklx8<\/a> (last accessed 22 Mar 2021)<\/span><\/li>\n<\/ol>\n<\/div>\n<p><!-- NewPP limit report Cached time: 20230210152015 Cache expiry: 0 Dynamic content: true Complications: () CPU time usage: 0.151 seconds Real time usage: 0.171 seconds Preprocessor visited node count: 424\/1000000 Post\u2010expand include size: 137\/2097152 bytes Template argument size: 0\/2097152 bytes Highest expansion depth: 3\/40 Expensive parser function count: 0\/100 Unstrip recursion depth: 0\/20 Unstrip post\u2010expand size: 17487\/5000000 bytes --><br \/>\n<!-- Transclusion expansion time report (%,ms,calls,template) 100.00% 24.051 1 Special:Contributors\/An_Introduction_to_Mindfulness 100.00% 24.051 1 -total --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Redattrice principale &#8211; Merinda Rodseth sulla base del corso di Shrey Vazir Collaboratori principali &#8211; Merinda Rodseth, Tarina van der Stockt, Kim Jackson, Jess Bell e Olajumoke Ogunleye Contenuti 1 Origine della mindfulness 2 Definizione di mindfulness 3 Pratica della mindfulness 4 Elementi chiave della pratica della mindfulness 5 Risorse aggiuntive 6 Citazioni Origine della [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-4974","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages\/4974","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/comments?post=4974"}],"version-history":[{"count":3,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages\/4974\/revisions"}],"predecessor-version":[{"id":4981,"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/pages\/4974\/revisions\/4981"}],"wp:attachment":[{"href":"https:\/\/langs.physio-pedia.com\/it\/wp-json\/wp\/v2\/media?parent=4974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}