{"id":1499,"date":"2026-04-27T16:55:56","date_gmt":"2026-04-27T16:55:56","guid":{"rendered":"https:\/\/globalcomp2dev.wpenginepowered.com\/video\/managing-the-experience-of-pain\/"},"modified":"2026-07-15T05:19:24","modified_gmt":"2026-07-15T05:19:24","slug":"managing-the-experience-of-pain","status":"publish","type":"video","link":"https:\/\/www.globalcompassioncoalition.org\/pt\/video\/managing-the-experience-of-pain\/","title":{"rendered":"Gerenciando a experi\u00eancia da dor"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"PR\u00c1TICA: Gerenciando a experi\u00eancia da dor\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/jDdMKEi93-A?list=PLRrTm0CoRR-jwmKaNbxm1hLoJwOEewFzI\"  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Nesta edi\u00e7\u00e3o de Dicas de Conhecimento do Centro para a Excel\u00eancia Masculina, o psic\u00f3logo licenciado Dr. John Rettger guia voc\u00ea por uma pr\u00e1tica de medita\u00e7\u00e3o. Esta sess\u00e3o espec\u00edfica aplica a abordagem das duas flechas descrita na Dica de Conhecimento anterior, na forma de uma pr\u00e1tica de medita\u00e7\u00e3o experiencial. Em vez de se concentrar apenas na respira\u00e7\u00e3o, o Dr. Rettger convida voc\u00ea a expandir a consci\u00eancia para a natureza dos seus pensamentos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Idealmente, certifique-se de estar em um local que lhe permita sentar ou ficar em p\u00e9 em sil\u00eancio e com aten\u00e7\u00e3o plena. Bem-vindo(a) a mais um epis\u00f3dio de Reflex\u00f5es Psicoespirituais com John. Eu sou seu anfitri\u00e3o, Dr. John Rector. Esta \u00e9 uma pr\u00e1tica de medita\u00e7\u00e3o muito b\u00e1sica, um pouco mais voltada para o que eu chamaria de lado contemplativo. Ent\u00e3o, em vez de nos concentrarmos apenas em uma \u00e2ncora espec\u00edfica, como a respira\u00e7\u00e3o, trabalharemos com uma consci\u00eancia mais expandida para al\u00e9m da \u00e2ncora da respira\u00e7\u00e3o e observaremos tamb\u00e9m a natureza de nossos pensamentos, numa investiga\u00e7\u00e3o mais contemplativa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ent\u00e3o, eu recomendo que voc\u00ea assuma uma postura confort\u00e1vel para esta pr\u00e1tica, e pode ser qualquer postura que funcione para voc\u00ea \u2014 sentado, em p\u00e9 ou deitado. Acho que, se eu tivesse que dar uma sugest\u00e3o espec\u00edfica para a postura f\u00edsica, seria uma que equilibre as qualidades de conforto e aten\u00e7\u00e3o plena. Portanto, se voc\u00ea estiver sentado, sente-se da melhor maneira poss\u00edvel, de forma que permita que a respira\u00e7\u00e3o flua livremente pelo seu corpo. Pense em alongar a coluna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enquanto voc\u00ea se acomoda, reserve um momento para concentrar sua respira\u00e7\u00e3o. No in\u00edcio da pr\u00e1tica, observe a natureza da respira\u00e7\u00e3o. Se voc\u00ea se sentir um pouco desconfort\u00e1vel hoje, tente respirar mais profundamente, mais devagar. Ao respirar mais devagar e profundamente, voc\u00ea se conecta com uma sensa\u00e7\u00e3o de tranquilidade e relaxamento. Veja se consegue perceber alguma sensa\u00e7\u00e3o f\u00edsica que acompanha a respira\u00e7\u00e3o. Por exemplo, ao inspirar, talvez voc\u00ea consiga se conectar com a expans\u00e3o do abd\u00f4men. Ao expirar, sinta uma contra\u00e7\u00e3o suave e natural do abd\u00f4men. Fa\u00e7a de cinco a sete respira\u00e7\u00f5es por conta pr\u00f3pria, assim como antes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E ent\u00e3o, ao observar a pr\u00f3xima expira\u00e7\u00e3o, mudaremos deliberadamente o foco da nossa aten\u00e7\u00e3o para objetos mentais. Isso inclui pensamentos que passam pela sua mente, imagens que podem se formar, mem\u00f3rias. Assim, \u00e0 medida que pensamentos, imagens ou mem\u00f3rias surgirem na sua mente, a pr\u00e1tica consiste simplesmente em observ\u00e1-los. Voc\u00ea os v\u00ea como v\u00ea nuvens no c\u00e9u, observando esses objetos mentais passarem lentamente, assim como observa as nuvens se deslocando pelo c\u00e9u. Veja como \u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Agora, enquanto voc\u00ea est\u00e1 aqui praticando com objetos mentais, observe se um pensamento ou evento espec\u00edfico surge em sua consci\u00eancia. Em vez de apenas observar isso passar, vamos trabalhar um pouco com isso. Ent\u00e3o, preste aten\u00e7\u00e3o em algum objeto mental. Vamos investigar internamente como esse objeto mental espec\u00edfico est\u00e1 afetando voc\u00ea. Voc\u00ea pode se perguntar: &quot;Qual \u00e9 a minha rea\u00e7\u00e3o f\u00edsica aqui?&quot;. Ent\u00e3o, sintonize-se com o corpo f\u00edsico e observe, por exemplo, se meu corpo est\u00e1 se tensionando ou contraindo, ou se estou apertando alguma parte do corpo. Apenas observe. Da melhor forma que puder, perceba o efeito desse objeto mental juntamente com a rea\u00e7\u00e3o f\u00edsica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Observe tamb\u00e9m a rea\u00e7\u00e3o emocional. O corpo emocional evoca um sentimento espec\u00edfico, como tristeza, raiva ou frustra\u00e7\u00e3o? Talvez haja deleite ou alegria. Observe aqui a conex\u00e3o entre pensamento, sensa\u00e7\u00f5es f\u00edsicas e emo\u00e7\u00f5es. E, juntamente com isso, tente, da melhor forma poss\u00edvel, observar ou sintonizar-se com algum comportamento desejado que voc\u00ea queira adotar. Comportamento, neste contexto, pode significar um desejo de se levantar e abandonar a pr\u00e1tica. Um comportamento pode ser quase uma experi\u00eancia mental de querer se apegar, talvez a uma sensa\u00e7\u00e3o, emo\u00e7\u00e3o ou mem\u00f3ria agrad\u00e1vel. Por outro lado, pode ser sobre rejeitar algo, desejar fugir da experi\u00eancia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na medida do poss\u00edvel, permane\u00e7a presente, sentindo, observando, testemunhando, mas sempre sabendo que voc\u00ea est\u00e1 no controle desta pr\u00e1tica. Portanto, se as coisas ficarem dif\u00edceis demais, voc\u00ea sempre ter\u00e1 a op\u00e7\u00e3o de se entregar e retornar \u00e0 pr\u00e1tica com a expira\u00e7\u00e3o. E se voc\u00ea estiver se sentindo bem, permane\u00e7a conectado e observe se est\u00e1 se prendendo a alguma dimens\u00e3o da experi\u00eancia que possa estar gerando mais sofrimento. E esta \u00e9 a segunda flecha que discutimos em nosso ensinamento anterior. Simplesmente observe qualquer narrativa que voc\u00ea possa estar criando. Se isso estiver acontecendo, n\u00e3o julgue. Apenas veja se consegue respirar fundo e retornar ao estado de consci\u00eancia testemunha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ent\u00e3o, voc\u00ea pode pausar e optar por permanecer nessa experi\u00eancia por mais tempo, ou, se sentir pronto para se mover ou iniciar um movimento para fora desta medita\u00e7\u00e3o, reserve um momento para observar tudo o que estiver no campo da sua consci\u00eancia e cultivar intencionalmente um sentimento de gratid\u00e3o por esta experi\u00eancia e por si mesmo. Reconhe\u00e7a que sentar-se em medita\u00e7\u00e3o \u00e9 um verdadeiro ato de autocompaix\u00e3o, generosidade e amor, sabendo que, ao retornar ao seu dia, seu cora\u00e7\u00e3o estar\u00e1 mais aberto e isso ser\u00e1 sentido pelos outros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">E ent\u00e3o vamos encerrar nossa pr\u00e1tica com uma respira\u00e7\u00e3o suave e relaxante. Inspire profundamente pelo nariz e expire com um suspiro. Agrade\u00e7o muito por dedicarem seu tempo a esta pr\u00e1tica hoje. Al\u00e9m disso, se voc\u00eas sentiram que esta pr\u00e1tica teve um efeito de desconex\u00e3o ou despertou muitas emo\u00e7\u00f5es, recomendo fortemente que procurem um guia experiente. Pode ser um profissional de sa\u00fade mental licenciado ou um professor de medita\u00e7\u00e3o ou de alguma tradi\u00e7\u00e3o espiritual qualificado e com boas credenciais. Agrade\u00e7o novamente por estarem aqui hoje e espero estar com voc\u00eas no pr\u00f3ximo epis\u00f3dio do nosso podcast. Tenham um \u00f3timo resto de dia. (m\u00fasica animada)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esta edi\u00e7\u00e3o do Knowledge Nuggets, do Center for Men&#039;s Excellence, chega ao fim. As informa\u00e7\u00f5es aqui apresentadas s\u00e3o abordadas com mais detalhes no livro do Dr. Rettger, intitulado &quot;Applied Mindfulness: Approaches in Mental Health for Children and Adolescents&quot;. Voc\u00ea pode acessar mais recursos, incluindo o restante do Knowledge Nuggets, online em nosso site., <a href=\"https:\/\/www.menexcel.com\/\" target=\"_new\" rel=\"noopener\">www.menexcel.com<\/a>, ou nas redes sociais @MenExcel.<\/p>","protected":false},"excerpt":{"rendered":"<p>In this edition of Knowledge Nuggets from the Center for Men&#8217;s Excellence, licensed psychologist Dr. John Rettger guides you through a meditation practice. This specific session applies the two arrows [&hellip;]<\/p>\n","protected":false},"author":872,"featured_media":221625,"template":"","format":"standard","categories":[271],"tags":[148],"class_list":["post-1499","video","type-video","status-publish","format-standard","has-post-thumbnail","hentry","category-overcoming-difficulties","tag-overcoming-difficulties"],"acf":{"author":"Danny Singley","external_link":"https:\/\/www.youtube.com\/watch?v=jDdMKEi93-A&list=PLRrTm0CoRR-jwmKaNbxm1hLoJwOEewFzI&index=17","duration_mins":"","youtube_id":"jDdMKEi93-A","vimeo_id":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.5 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Managing the experience of pain - The Global Compassion Coalition<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.globalcompassioncoalition.org\/pt\/video\/managing-the-experience-of-pain\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Managing the experience of pain\" \/>\n<meta property=\"og:description\" content=\"In this edition of Knowledge Nuggets from the Center for Men&#8217;s Excellence, licensed psychologist Dr. John Rettger guides you through a meditation practice. 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